Trifecta Trifecta

Posts Tagged ‘Broad Jump’

Thursday 12.19.19

Warm-Up

A) 3 Rounds:

200m Run
10m Broad Jump
5 Strict Pull-Ups

B) 3 Rounds:

10 Hang Power Cleans, with an empty bar
10 Ring Rows
10 Hand-Release Push-Ups.
10 Box Jumps

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

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.

If your 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 your 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 “power” position.

Workout

Every 3 Minute x 5 rounds:

200m Run
AMRAP:
4 Box Jumps, 30”24”
2 Ring Muscle-Ups

– Rest 1 minute

Workout Tip

Run: each run, should not take you more than 60 seconds to complete. Scale distance as needed.

Box Jump/ Muscle-Up: choose a height that is slightly out of your comfort zone. Muscle ups should be in unbroken sets. Scale to 1 repetition if needed, or scale to strict pull-ups.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

If your 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 your 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 “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

If your 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 your 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 “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

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 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

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 “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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.

Deadlift: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

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 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

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 “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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.

Deadlift: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
RX+- 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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

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Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
RX+- 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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

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

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

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

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

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: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

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