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Posts Tagged ‘Handstand Hold’

Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Sunday 07.15.18

Warm-Up

5 Rounds:

Row
20sec Sprint pace
40sec Recovery pace

Then:

5 Rounds:

Run
20sec Sprint pace
40sec Recovery pace

Then:

3 Rounds:

20 Handstand Hold
20 sec Rest
20 sec Bar Hold
20 sec Rest

Workout

Every 3 minutes alternate stations in order for 10 rounds:

Station 1:

400m Row
10 Handstand Push-Ups

*RX+: Strict Handstand Push Ups

Station 2:

400m Run
10 Chest-to-Bar Pull-Ups

*RX+: 5 Bar Muscle-Ups

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.

Note: 10 rounds means 5 rounds of station 1 and 5 rounds of station 2.

Row: athletes should finish this station under 2 minutes.

Handstand Push-Ups: should be 1 unbroken set. Scale reps if needed or scale movement to Dumbbell press. Athletes that are proficient with handstand push-ups should scale up to strict.

Run: athletes should finish this station under 2 minutes.

Pull Ups: should be 1 unbroken set. Scale movement to 10 kipping pull-ups, or 10 ring rows. Athletes that are proficient with pull-ups may scale to 5 unbroken bar muscle-ups.

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Sunday 07.15.18

Warm-Up

5 Rounds:

Row
20sec Sprint pace
40sec Recovery pace

Then:

5 Rounds:

Run
20sec Sprint pace
40sec Recovery pace

Then:

3 Rounds:

20 Handstand Hold
20 sec Rest
20 sec Bar Hold
20 sec Rest

Workout

Every 3 minutes alternate stations in order for 10 rounds:

Station 1:

400m Row
10 Handstand Push-Ups

*RX+: Strict Handstand Push Ups

Station 2:

400m Run
10 Chest-to-Bar Pull-Ups

*RX+: 5 Bar Muscle-Ups

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.

Note: 10 rounds means 5 rounds of station 1 and 5 rounds of station 2.

Row: athletes should finish this station under 2 minutes.

Handstand Push-Ups: should be 1 unbroken set. Scale reps if needed or scale movement to Dumbbell press. Athletes that are proficient with handstand push-ups should scale up to strict.

Run: athletes should finish this station under 2 minutes.

Pull Ups: should be 1 unbroken set. Scale movement to 10 kipping pull-ups, or 10 ring rows. Athletes that are proficient with pull-ups may scale to 5 unbroken bar muscle-ups.

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Friday 02.02.18

Warm-Up

15-9-6 reps of:

Deadlift, 95lb/65lb
Bar Facing Burpee

– Rest 2 min

Row 500m
40 Double-Unders
Row 250m
20 Double-Unders

Strength

Strict Press

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Rest 2 min between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

4 Rounds of:

750m Row
50ft Handstand Walk

* Substitute – accumulate 2 min of Handstand Hold on the wall for each 75ft of Handstand Walk

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Tuesday 10.24.17

Warm-Up

3 Rounds of:

1 Wall Climb
3 Toes-to-Bar
5 Burpees

Then:

8 Rounds, 15 seconds work, 15 seconds rest of:

Handstand Hold against the wall

Strength

Back Squat

5 sets x 5 reps @ 70% of 1 Rep Max (or +5lbs previous week)

– Rest 2 min between sets. Do 3-4 warmup sets to activate your Central Nervous System with a lighter load.

Strength Tip:

Keep your midsection tight and send your butt back and down.

Workout

25 min AMRAP:

8 Hand Release Push-Up
12 Kettlebell Swing, 53# / 35#
16 Box Jump 24”/20”
200m Run

Workout Tip:

It’s time to sweat, think about moving constantly and keep a pace that you can hold the duration of the workout.

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Suicide Squat

STRENGTH

EMOM 16

1st: 12 Bench Press (Moderate* to heavy, but doable all 4 sets*.)
2nd: 45 second weighted plank
3rd: 12 Barbell Bent-over rows*
4th: 45 second handstand hold

WOD

AMRAP 8

3 Squat Snatch (135, 95)
3 Thrusters (135, 95)
3 Deadlift (135, 95)

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