Trifecta Trifecta

Posts Tagged ‘Push Press’

Sunday 03.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1:00 Calorie Bike at a 7/10 effort
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds:

A.
15 Thrusters
20 Toes-to-Bar

B.
15 Burpee Box Jumps, 20”/24”
20 Kettlebell Swings

C.
15/12 Calorie Row or Bike
200m Run

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+: 95#/65#

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.

In each 3 minute station, you should have some rest. Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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.

Bench Press: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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.

Bench Press: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Saturday 02.16.19

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

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Saturday 02.16.19

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

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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 complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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