Trifecta Trifecta

Posts Tagged ‘Shoulder To Overhead’

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.

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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.

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Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 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.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

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Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 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.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

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Wednesday 11.14.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:
Odd:
5 Calorie Row
5 Strict Press
5 Front Squat

Even:
100m Run

B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups

Strength

Split Jerk

3 sets x 3 reps @ 73% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Split Jerk: 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

12 Minute AMRAP:

4 Shoulder-to-Overhead
8 Burpees Over-the-Bar
16 Calorie Row

AX: 115#/75#
RX: 155#/115#
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 good stuff.

Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.

Row: Athletes should not take more than 75 seconds for the rowing

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Wednesday 11.14.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:
Odd:
5 Calorie Row
5 Strict Press
5 Front Squat

Even:
100m Run

B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups

Strength

Split Jerk

3 sets x 3 reps @ 73% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Split Jerk: 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

12 Minute AMRAP:

4 Shoulder-to-Overhead
8 Burpees Over-the-Bar
16 Calorie Row

AX: 115#/75#
RX: 155#/115#
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 good stuff.

Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.

Row: Athletes should not take more than 75 seconds for the rowing

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Sunday 09.16.18

Warm-Up

A) 2 Rounds, 40sec work / 20 sec rest of:

American Kettlebell Swing, 35#/26#
Air Squat
Calorie Row
Dumbbell Power Snatch, alternating arms every repetition, 30#/15#

Workout

“7th Heaven”

7 Minute AMRAP:

Max Calorie Row

– 3-minute Rest

7 Minute AMRAP:

15 Wall Balls, 20#/14#
12 Power Snatches, 75#/55#
9 Thrusters, 75#/55#
6 Burpees over the Bar

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
10 Hand Release Push-Ups
10 Box Jumps, 20”/20”

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overhead, 50#/35#

Workout Tip

Wall Balls / Power Snatches / Thrusters: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

DB Snatches: athletes should alternate each repetition, 5/5.

Push-Ups / Box Jumps: athletes should complete each round of 10 in less than 30 seconds each round, scale repetitions as needed.

Dumbbell Lunge / Dumbbell Hang Power Cleans / Dumbbell Shoulder to Overhead: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

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Sunday 09.16.18

Warm-Up

A) 2 Rounds, 40sec work / 20 sec rest of:

American Kettlebell Swing, 35#/26#
Air Squat
Calorie Row
Dumbbell Power Snatch, alternating arms every repetition, 30#/15#

Workout

“7th Heaven”

7 Minute AMRAP:

Max Calorie Row

– 3-minute Rest

7 Minute AMRAP:

15 Wall Balls, 20#/14#
12 Power Snatches, 75#/55#
9 Thrusters, 75#/55#
6 Burpees over the Bar

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
10 Hand Release Push-Ups
10 Box Jumps, 20”/20”

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overhead, 50#/35#

Workout Tip

Wall Balls / Power Snatches / Thrusters: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

DB Snatches: athletes should alternate each repetition, 5/5.

Push-Ups / Box Jumps: athletes should complete each round of 10 in less than 30 seconds each round, scale repetitions as needed.

Dumbbell Lunge / Dumbbell Hang Power Cleans / Dumbbell Shoulder to Overhead: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

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