Trifecta Trifecta

Posts Tagged ‘Burpee Over The Bar’

Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

Continue ReadingNo Comments

Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

Continue ReadingNo Comments

Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

Grab the bar in your clean 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 front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
RX+- 185#/135#

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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

Continue ReadingNo Comments

Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

Grab the bar in your clean 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 front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
RX+- 185#/135#

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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

Continue ReadingNo Comments

Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean 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 front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
RX+- 135#/95#

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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

Continue ReadingNo Comments

Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

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

Strength

Snatch Work

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

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

Continue ReadingNo Comments

Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean 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 front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
RX+- 135#/95#

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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

Continue ReadingNo Comments

Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

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

Strength

Snatch Work

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

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

Continue ReadingNo Comments

Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

Continue ReadingNo Comments

Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

Continue ReadingNo Comments

Wednesday 09.11.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings

B) 500m Row

Then, 2 rounds:

5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.

Strength

Power Clean, From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ RPE 9
Then 4 set at 85% of [email protected]

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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

21-15-9 For Time:

Thrusters, 75#/55#
Burpees Over the Bar

9-15-21:

Calorie Row

AX: 45#/35#
RX: As is
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.

Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.

Continue ReadingNo Comments

Wednesday 09.11.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings

B) 500m Row

Then, 2 rounds:

5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.

Strength

Power Clean, From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ RPE 9
Then 4 set at 85% of [email protected]

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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

21-15-9 For Time:

Thrusters, 75#/55#
Burpees Over the Bar

9-15-21:

Calorie Row

AX: 45#/35#
RX: As is
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.

Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.

Continue ReadingNo Comments