Trifecta Trifecta

Posts Tagged ‘Burpee’

Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Tuesday 02.05.19

Warm-Up

A) 4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds with an empty bar:

4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar.

Strength

Deadlift

2 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

4 Rounds For Time:

12 Thrusters, 75#/55#
9 Burpees
3 Muscle-Ups

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 90 seconds. Scale repetitions as needed. Scale movement to 6/4 Strict Pull-Ups + 6/4 Strict Ring Dips, or 6 Ring Rows + 6 Push-Ups.

Thruster: you should be able to complete each round unbroken. Select load as needed.

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Tuesday 02.05.19

Warm-Up

A) 4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds with an empty bar:

4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar.

Strength

Deadlift

2 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

4 Rounds For Time:

12 Thrusters, 75#/55#
9 Burpees
3 Muscle-Ups

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 90 seconds. Scale repetitions as needed. Scale movement to 6/4 Strict Pull-Ups + 6/4 Strict Ring Dips, or 6 Ring Rows + 6 Push-Ups.

Thruster: you should be able to complete each round unbroken. Select load as needed.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Monday 01.28.19

Warm-Up

A) 3 Rounds:

150m Row
15Mm Bear Crawl
15 Ring Rows

B) 2 Rounds:

8 Push Press, with dumbbells
8 Front Squats, with dumbbells
8 Kipping Pull-Ups

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press
3 sets x 4 reps

B.
Strict Pull-Ups
3 sets x 4 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 3 negative pull-ups.

Workout

“EMOMDAY”

Every 2 Minutes for 8 Rounds (4 rounds of each):

A.
15 Sit-Ups
10 Dumbbell Thrusters
5 Burpees

B.
300m Row

Workout Tip

Row: the row should be completed in 90 seconds or less, decrease the row by 100m if needed.

Section A: all the movements should be completed unbroken and in a sprint fashion. You should have 30 seconds of rest before the row section.

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Friday 01.25.19

Warm-Up

A) EMOM x 8 rounds:

Odd:
8 Cal Bike
8 Air squats

Even:
8 Ring Rows
8 Burpees

B) 2 Rounds, with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups
4 Thrusters
8 Sit-Ups

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.

Strength Tip

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

24-16-8:
Calorie Row/Bike
12-8-4:
Power Snatches
6-4-2:
Bar Muscle-Ups

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Cal Row: you should push this station!

Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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