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Posts Tagged ‘Burpee Over The Bar’

Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
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.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
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.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

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Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

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Sunday 11.25.18

Warm-Up

A) 3 Rounds:

12 cal Bike
12 Wall Balls, 14#/12#
12 Sit-Ups

B) 4 Rounds:

4 Thrusters, with an empty bar
8 One-Arm Russian Kettlebell Swings, Left
8 One-Arm Russian Kettlebell Swings, Right

Workout

“TEN TALK”

10 min AMRAP:

5 Power Clean & Jerk, 155#/105#
10 Burpees Over Bar

– 2 Minute Rest

10 Min AMRAP:

200m Run
20 Overhead Lunges, 45#/25#
20 Toes-to-Bar

– 2 Minute Rest

10 min AMRAP:

30 Calorie Row
60 Russian KB Swings 70#/53#

Workout Tip

Power Clean and Jerk: athletes should complete all 5 power clean and jerks in less than 30 seconds.

Overhead Lunges: if athletes cannot lock out their arms with a 45lb plate, have them scale to dumbbell lunges. Athletes should choose a load that they can accomplish in 2 sets or less.

Toes-to-Bar: athletes should complete each round of toes to bar in 4 sets or less, scale repetitions as needed.

Russian Kettlebell Swings: athletes should choose a load that is challenging, but that they can complete sets of 15 each time they pick up the kettlebell.

Row: athletes should not take more than 3 minutes on the rowing station, scale repetitions as needed.

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Sunday 11.25.18

Warm-Up

A) 3 Rounds:

12 cal Bike
12 Wall Balls, 14#/12#
12 Sit-Ups

B) 4 Rounds:

4 Thrusters, with an empty bar
8 One-Arm Russian Kettlebell Swings, Left
8 One-Arm Russian Kettlebell Swings, Right

Workout

“TEN TALK”

10 min AMRAP:

5 Power Clean & Jerk, 155#/105#
10 Burpees Over Bar

– 2 Minute Rest

10 Min AMRAP:

200m Run
20 Overhead Lunges, 45#/25#
20 Toes-to-Bar

– 2 Minute Rest

10 min AMRAP:

30 Calorie Row
60 Russian KB Swings 70#/53#

Workout Tip

Power Clean and Jerk: athletes should complete all 5 power clean and jerks in less than 30 seconds.

Overhead Lunges: if athletes cannot lock out their arms with a 45lb plate, have them scale to dumbbell lunges. Athletes should choose a load that they can accomplish in 2 sets or less.

Toes-to-Bar: athletes should complete each round of toes to bar in 4 sets or less, scale repetitions as needed.

Russian Kettlebell Swings: athletes should choose a load that is challenging, but that they can complete sets of 15 each time they pick up the kettlebell.

Row: athletes should not take more than 3 minutes on the rowing station, scale repetitions as needed.

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Wednesday 11.14.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:
Odd:
5 Calorie Row
5 Strict Press
5 Front Squat

Even:
100m Run

B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups

Strength

Split Jerk

3 sets x 3 reps @ 73% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs 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

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

12 Minute AMRAP:

4 Shoulder-to-Overhead
8 Burpees Over-the-Bar
16 Calorie Row

AX: 115#/75#
RX: 155#/115#
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.

Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.

Row: Athletes should not take more than 75 seconds for the rowing

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Friday 11.09.18

Warm-Up

A) 2 Rounds:

100m Run
12 Goblet Squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters

Strength

Squat Clean

3 sets x 3 reps @ 70% of the top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs 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.

Strength Tip

Clean from Floor: 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

10 Minute AMRAP:

5 Power Cleans, 135#/95#
10 Burpees Over The Bar

Workout Tip

Power Cleans: athletes should choose a moderate load that they can cycle 5 repetitions in less than 45 seconds each round.

Burpees Over The Bar: scale to old fashion burpees if athletes have to step over the bar.

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Wednesday 11.14.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:
Odd:
5 Calorie Row
5 Strict Press
5 Front Squat

Even:
100m Run

B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups

Strength

Split Jerk

3 sets x 3 reps @ 73% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs 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

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

12 Minute AMRAP:

4 Shoulder-to-Overhead
8 Burpees Over-the-Bar
16 Calorie Row

AX: 115#/75#
RX: 155#/115#
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.

Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.

Row: Athletes should not take more than 75 seconds for the rowing

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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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