Trifecta Trifecta

Posts Tagged ‘Seated DB Press’

Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: This should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: push to the end of the 4 minutes.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: This should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: push to the end of the 4 minutes.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

Strength

A. Seated Dumbbell Press

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

Strength

A. Seated Dumbbell Press

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Strength Tip

Here 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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Strength Tip

Here 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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8×2 sets

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 35#/25#

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 be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8×2 sets

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

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: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 35#/25#

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 be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

Here 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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

Here 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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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