Trifecta Trifecta

Posts Tagged ‘Burpee Over The Bar’

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.

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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.

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Monday 08.26.19

Warm-Up

A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

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 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“EMOMDAY”

Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

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Monday 08.26.19

Warm-Up

A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

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 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“EMOMDAY”

Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19 Copy

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

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: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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.

Workout

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

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: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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.

Each athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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