Trifecta Trifecta

Posts Tagged ‘Broad Jump’

Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Saturday 01.05.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, below knees

200m-200m-200m:

Run

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/28)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

750m Row
25 Ball Slams
– Rest 3 minutes
500m Row
25 Ball Slams
– Rest 2 Minutes
250m Row
25 Ball Slams

Workout Tip

Row: you should push the rowing stations each round, knowing you will receive rest at the end of the row!

Ball Slam: choose a weight that is moderate to light, and complete in 2 sets or less.

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Saturday 01.05.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, below knees

200m-200m-200m:

Run

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/28)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

750m Row
25 Ball Slams
– Rest 3 minutes
500m Row
25 Ball Slams
– Rest 2 Minutes
250m Row
25 Ball Slams

Workout Tip

Row: you should push the rowing stations each round, knowing you will receive rest at the end of the row!

Ball Slam: choose a weight that is moderate to light, and complete in 2 sets or less.

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Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

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Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

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 Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

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 Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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