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Posts Tagged ‘Dumbbell Thruster’

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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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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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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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

6 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

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

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

6 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

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

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

If athletes’ 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 athletes 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:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

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

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

If athletes’ 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 athletes 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:

4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

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

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Tuesday 11.06.18

Warm-Up

A) 3 Rounds:

200m Row
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Strict Pull-Ups

B) With an empty bar:

12 Burpees Over-the-Bar
12 Deadlifts
9 Burpees Over-the-Bar
9 Deadlifts
6 Burpees Over-the-Bar
6 Deadlifts

Strength

Deadlift

4 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Deadlift: 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. Pause one inch off the ground for 1 second.

Workout

For Total Reps:

1 min Dumbbell Thrusters, 35#/25#
1 min Pull-Ups
1 min Rest
45 sec Dumbbell Thrusters, 35#/25#
45 sec Pull-Ups
1 min Rest
30 sec Dumbbell Thrusters, 35#/25#
30 sec Pull-Ups

Workout Tip

Dumbbell Thrusters: athletes should choose a load that is moderate to light. Sets of 5- 10 repetition everytime the athlete picks up the dumbbells.

Pull Ups: scale to jumping pull-ups or strict ring rows.

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Tuesday 11.06.18

Warm-Up

A) 3 Rounds:

200m Row
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Strict Pull-Ups

B) With an empty bar:

12 Burpees Over-the-Bar
12 Deadlifts
9 Burpees Over-the-Bar
9 Deadlifts
6 Burpees Over-the-Bar
6 Deadlifts

Strength

Deadlift

4 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Deadlift: 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. Pause one inch off the ground for 1 second.

Workout

For Total Reps:

1 min Dumbbell Thrusters, 35#/25#
1 min Pull-Ups
1 min Rest
45 sec Dumbbell Thrusters, 35#/25#
45 sec Pull-Ups
1 min Rest
30 sec Dumbbell Thrusters, 35#/25#
30 sec Pull-Ups

Workout Tip

Dumbbell Thrusters: athletes should choose a load that is moderate to light. Sets of 5- 10 repetition everytime the athlete picks up the dumbbells.

Pull Ups: scale to jumping pull-ups or strict ring rows.

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