Trifecta Trifecta

Posts Tagged ‘Push-Up’

Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 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 “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

AX: 35#/25#
RX: as is

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.

Each round should not take you more than 3 minutes to complete, scale load as needed.

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Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Continue ReadingNo Comments

Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

Continue ReadingNo Comments

Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 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 “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

AX: 35#/25#
RX: as is

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.

Each round should not take you more than 3 minutes to complete, scale load as needed.

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Monday 12.02.19

Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Sunday 12.01.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Sunday 12.01.19

CYBER MONDAY 40% OFF + 1lb free beef FOR LIFE!
SHOP NOW

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

Continue ReadingNo Comments