Trifecta Trifecta

Posts Tagged ‘shoulder-rolls’

Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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.

Workout

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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.

Workout

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Friday 05.17.19

Warm-Up

A) 4 Rounds:

100m Row
10m High Knees
10m Butt Kickers
10m Lunges

B) 1 Round:

8 Shoulder Rolls, with a PVC pipe
8 Overhead Squats, with a PVC Pipe
8 Muscle Snatches, with an empty bar
8 Overhead Squats, with an empty bar

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

0:00-3:00
400M Row

3:00-6:00
400M Run

6:00-9:00
20 Power Snatches, 75#/55#

9:00-12:00
20 Burpees, over the barbell

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Barbell: you should complete the barbell movements in sets of 5 or more. Scale as needed.

Each round you should have about 1 minute of rest.

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.

Workout

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Tuesday 04.02.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
12 Step Ups, 24”/20”
9 Push-Ups

B) EMOM x 6

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
4 Strict Press, with an empty bar
8 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

4 Rounds for time:

8 Dumbbell Shoulder to Overhead
4 High Box Jumps, 30”/24”

Then,
4 Rounds of:

4 Dumbbell Power Cleans
8 Box Jumps, 24”/20”

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.

Dumbbell movements: you should be able to perform all DB movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Tuesday 04.02.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
12 Step Ups, 24”/20”
9 Push-Ups

B) EMOM x 6

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
4 Strict Press, with an empty bar
8 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

4 Rounds for time:

8 Dumbbell Shoulder to Overhead
4 High Box Jumps, 30”/24”

Then,
4 Rounds of:

4 Dumbbell Power Cleans
8 Box Jumps, 24”/20”

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.

Dumbbell movements: you should be able to perform all DB movements in 2 sets or less. Scale the load as needed.

Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

Continue ReadingNo Comments

Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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