Trifecta Trifecta

Posts Tagged ‘Shoulder To Overhead’

Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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 athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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 athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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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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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

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

Strength Tip

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 the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

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

Strength Tip

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 the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Saturday 02.16.19

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
Rest 45 Seconds

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

5 Rounds For Time:

7 Shoulder-to-Overhead,
7 Broad Jumps
14 Knees-to-Elbows
Rest 1 Minute

RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#

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.

Shoulder to Overhead: you should complete all sets under 30 seconds, scale weight if needed.

Broad Jump: this is for max distance!

Knees-to-Elbows: you should complete all repetitions in 2 sets or less.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

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

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

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

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

Continue ReadingNo Comments

Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

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

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

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

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 go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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