Trifecta Trifecta

Posts Tagged ‘Push-Up’

Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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: athletes should choose a weight they can complete in 2 sets or less.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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: athletes should choose a weight they can complete in 2 sets or less.

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Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs 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

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

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs 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

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

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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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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Tuesday 11.20.18

Warm-Up

A)2 Rounds:

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

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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

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 over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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 Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

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Friday 11.16.18

Warm-Up

A) Every 3 Minutes perform the following for 3 rounds:

300m Row
15 Wall Balls
5 Overhead Squats, with an empty bar

B) 6-5-4-3:

Muscle Snatch
Overhead Squats
Squat Snatches

Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @ 73% of the top weight of EMOM x 18 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

Snatch from Floor: if athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel

Workout

8 Rounds for Time:

40 Double-Under
2 Muscle-Ups

AX: 8 Push Ups + 20 Double-Unders
RX: 2 Muscle-Ups

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.

Muscle Ups: athletes that cannot perform muscle ups may scale to push-ups or ring dips. 2 ring dips per muscle or 4 push-ups per muscle up.

Double Unders: athletes should not spend more than 60 seconds per round of double-unders. Scale repetitions as needed.

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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.

Continue ReadingNo Comments

Tuesday 11.20.18

Warm-Up

A)2 Rounds:

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

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs 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

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 over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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 Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

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Monday 11.12.18

Warm-Up

A) 1 Round:

400m Row
20 Lunges
10 Step-Ups, on a 24” Box

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters
10 Ring Rows

Strength

Squat Clean

3 sets x 3 reps @ 73% of 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

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

“EMOMDAY”

Every Minute on the Minute for 18 Minutes Alternate Stations:

Minute 1:

10 Dumbbell Lunges, 25#/15#
10 Pull-Ups

Minute 2:

10 Power Snatches, 75#/553
10 Push-Ups

Minute 3:

10 Calorie Bike
10 Sit-Ups

Workout Tip

Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.

Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.

Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.

Note: athletes should have 15 seconds of rest in between stations.

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