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Posts Tagged ‘Burpee Box Jump’

Sunday 11.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds.

A.
15 Power Snatches
15 Front Squats, 75#/55#

B.
15 Burpee Box Jumps, 20”/24”
15 American Kettlebell Swings

C.
15 Calorie Bike
15 Calorie Row

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+:95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

In each 3 minute station, you should have some rest (30 seconds). Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Sunday 11.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds.

A.
15 Power Snatches
15 Front Squats, 75#/55#

B.
15 Burpee Box Jumps, 20”/24”
15 American Kettlebell Swings

C.
15 Calorie Bike
15 Calorie Row

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+:95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

In each 3 minute station, you should have some rest (30 seconds). Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

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Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

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Thursday 08.22.19

Warm-Up

A) 5 Rounds 20 seconds / 10 seconds off:

Bike at RPE 9

B) 4 Rounds:

4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity
EMOM x 15

Minute 1:
10 Hand Release Push-Ups
1 Rope Climb

Minute 2:
10 High Burpee Box Jumps 30″/24″

Minute 3:
10 Calorie Bike

Workout Tip

Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.

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Thursday 08.22.19

Warm-Up

A) 5 Rounds 20 seconds / 10 seconds off:

Bike at RPE 9

B) 4 Rounds:

4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity
EMOM x 15

Minute 1:
10 Hand Release Push-Ups
1 Rope Climb

Minute 2:
10 High Burpee Box Jumps 30″/24″

Minute 3:
10 Calorie Bike

Workout Tip

Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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