Trifecta Trifecta

Posts Tagged ‘Push Jerk’

Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

Continue ReadingNo Comments

Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 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.

Workout

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

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Tuesday 10.22.19

Warm-Up

A) 3 Rounds:

200m Row
10 Hand Release Push-Ups
20 Ring Rows

B) 2 Rounds:

10 Strict Press
5 Box Jumps, 20”

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 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.

Workout

2 rounds of:

4 Minute Clock
500m Row

Then, max rounds:
10 Dumbbell Snatches, 50#/35#
1 Rope Climb

– 60-sec rest

4 Minute Clock
400m Run

Then, max rounds:
10 Dumbbell Power cleans, 50#/35#
2 Ring Muscle-Ups

Workout Tip

Dumbbell Power/Dumbbell Snatch: each round should be 5 repetitions with your left then 5 repetitions with your right.

Muscle Ups: each round of muscle-ups should be unbroken, scale repetitions as needed, or scale to 5 dips.

Continue ReadingNo Comments

Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

Continue ReadingNo Comments

Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

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

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

Continue ReadingNo Comments

Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

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

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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