Trifecta Trifecta

Posts Tagged ‘Push-Up’

Saturday 10.20.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
2 Burpees

B) 3 Rounds:

6 Strict Barbell Press, with an Empty bar
12 Sit-Ups
6 High Wall Balls
12 Back Rack Lunges, with Empty Bar

Strength

Every Minute on the Minute for 18 Minutes Perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/9)

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

8 Rounds For Time:

8 Burpee Box Jumps, 24”/20”
1 Rope Climb

Workout Tip

Burpee Box Jump: athletes should complete all 8 burpee box jumps in no more than 40 seconds per round.

Rope Climb: athletes that do not have access to ropes, or cannot perform rope climbs, scale to 4 strict pull-ups each round!

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Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

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

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

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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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Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

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

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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Sunday 10.07.18

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push Ups

B) 3 Rounds of:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

“You’re a TEN!”

For Time:

10 to 1 rep:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:

800m Run

Then:

10 to 1 rep:

Overhead Squats
Deadlift
Burpees Over the Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips. 115#/85#

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.

Dips: athletes should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.
Knees To Elbows: Scale to Knee raises if needed.

Overhead Squats: a scale that cannot safely move in the overhead squat position, should scale to front squats. Athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground and landing with both feet together on the ground.

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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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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

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

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand Push-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.

Handstand Push-Ups: scale to the appropriate level.

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Sunday 10.07.18

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push Ups

B) 3 Rounds of:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

“You’re a TEN!”

For Time:

10 to 1 rep:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:

800m Run

Then:

10 to 1 rep:

Overhead Squats
Deadlift
Burpees Over the Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips. 115#/85#

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.

Dips: athletes should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.
Knees To Elbows: Scale to Knee raises if needed.

Overhead Squats: a scale that cannot safely move in the overhead squat position, should scale to front squats. Athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground and landing with both feet together on the ground.

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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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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

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

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand Push-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.

Handstand Push-Ups: scale to the appropriate level.

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