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Posts Tagged ‘press’

Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

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

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

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

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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Monday 10.29.18

Warm-Up

A) 4 Rounds:

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

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Press

5 sets x 3 reps
3 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 three 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.

Strength Tip

“EMOMDAY”

Workout

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:

10 Handstand Push-Ups

Minute 2:

10 Kettlebell Swings, 70#/53#

Minute 3:

30 seconds Max Calories Row

Minute 4:

20-30 Double-Unders

Workout Tip

Handstand Push Ups: scale to Strict DB Press to a weight that you can complete 10-15 reps unbroken.

Kettlebell Swings: should be a weight that athletes can complete 10-15 reps unbroken.

Double Unders: athletes should not spend more than 40 seconds on this station.

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Monday 10.29.18

Warm-Up

A) 4 Rounds:

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

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Press

5 sets x 3 reps
3 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 three 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.

Strength Tip

“EMOMDAY”

Workout

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:

10 Handstand Push-Ups

Minute 2:

10 Kettlebell Swings, 70#/53#

Minute 3:

30 seconds Max Calories Row

Minute 4:

20-30 Double-Unders

Workout Tip

Handstand Push Ups: scale to Strict DB Press to a weight that you can complete 10-15 reps unbroken.

Kettlebell Swings: should be a weight that athletes can complete 10-15 reps unbroken.

Double Unders: athletes should not spend more than 40 seconds on this station.

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Tuesday 10.23.18

Warm-Up

A) 100m Row
5 Push-Ups
5 Wall Balls, 12#/10#
100m Row
10 Push-Ups
10 Wall Balls, 12#/10#
100m Row
15 Push-Ups
15 Wall Balls, 12#/10#

B) Every 40 seconds for 4 rounds:

6 Strict Press, with an Empty Bar
3 Burpee

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three 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

Every 3 Minutes x 4 rounds:

300m Row
15 Ball Slams, 35#/25#

Workout Tip

Row: athletes should complete row in less than 90 seconds, scale distance as needed.

Ball Slams: weight should be moderate to light! Athletes should be able to complete all 15 ball slams in less than 45 seconds. Scale as needed.

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Tuesday 10.23.18

Warm-Up

A) 100m Row
5 Push-Ups
5 Wall Balls, 12#/10#
100m Row
10 Push-Ups
10 Wall Balls, 12#/10#
100m Row
15 Push-Ups
15 Wall Balls, 12#/10#

B) Every 40 seconds for 4 rounds:

6 Strict Press, with an Empty Bar
3 Burpee

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three 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

Every 3 Minutes x 4 rounds:

300m Row
15 Ball Slams, 35#/25#

Workout Tip

Row: athletes should complete row in less than 90 seconds, scale distance as needed.

Ball Slams: weight should be moderate to light! Athletes should be able to complete all 15 ball slams in less than 45 seconds. Scale as needed.

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Thursday 10.18.18

Warm-Up

A) 3 Minute AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

B) 3 Minute AMRAP:

100m Run
10 Wall Balls
30 sec Plank in Push-Up Position

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three 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

For Time:

80 Burpees

Every 2 Minutes:

40 Double Unders

Workout Tip

Burpees: oh yea buddy! 80 quality burpees.

Double-Unders: at the top of every 2nd minute, perform 40 double-unders or 40 seconds of double-under practice or 40 singles.

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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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Thursday 10.18.18

Warm-Up

A) 3 Minute AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

B) 3 Minute AMRAP:

100m Run
10 Wall Balls
30 sec Plank in Push-Up Position

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three 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

For Time:

80 Burpees

Every 2 Minutes:

40 Double Unders

Workout Tip

Burpees: oh yea buddy! 80 quality burpees.

Double-Unders: at the top of every 2nd minute, perform 40 double-unders or 40 seconds of double-under practice or 40 singles.

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Saturday 10.06.18

Warm-Up

A) 2 Rounds

200m Row
10 Shoulder Rolls, with a PVC pipe
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one 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

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

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