Trifecta Trifecta

Posts Tagged ‘Burpee’

Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

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.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

‘EMOMDAY”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

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

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Tuesday 04.02.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
12 Step Ups, 24”/20”
9 Push-Ups

B) EMOM x 6

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
4 Strict Press, with an empty bar
8 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

4 Rounds for time:

8 Dumbbell Shoulder to Overhead
4 High Box Jumps, 30”/24”

Then,
4 Rounds of:

4 Dumbbell Power Cleans
8 Box Jumps, 24”/20”

AX: 35#/25#
RX:50#/35#
RX+: 70#/50#

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.

Dumbbell movements: you should be able to perform all DB movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Tuesday 04.02.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
12 Step Ups, 24”/20”
9 Push-Ups

B) EMOM x 6

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
4 Strict Press, with an empty bar
8 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

4 Rounds for time:

8 Dumbbell Shoulder to Overhead
4 High Box Jumps, 30”/24”

Then,
4 Rounds of:

4 Dumbbell Power Cleans
8 Box Jumps, 24”/20”

AX: 35#/25#
RX:50#/35#
RX+: 70#/50#

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.

Dumbbell movements: you should be able to perform all DB movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Sunday 03.31.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x 3 minutes:

12 Sit-Ups
6 Kettlebell Swings
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weight that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: choose light weight that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Sunday 03.31.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x 3 minutes:

12 Sit-Ups
6 Kettlebell Swings
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weight that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: choose light weight that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Sunday 03.24.19

Warm-Up

A) 3 Rounds:

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

B) 3 Rounds:

1:00 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 Thrusters
20 Toes-to-Bar

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

C.
15/12 Calorie Row or Bike
200m Run

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. Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Sunday 03.24.19

Warm-Up

A) 3 Rounds:

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

B) 3 Rounds:

1:00 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 Thrusters
20 Toes-to-Bar

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

C.
15/12 Calorie Row or Bike
200m Run

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. Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

Continue ReadingNo Comments