Trifecta Trifecta

Posts Tagged ‘Broad Jump’

Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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Monday 02.25.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Bike

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

“EMOMDAY”

Capacity

Every 2 Minutes for 6 rounds:

6 Power Snatches
12 Calorie Bike

RX+ – 135#/95#
RX- 95#/75#
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.

Power Snatch: you should complete this station in 36 seconds or less.

Bike: complete each bike section in 45 seconds or less.

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Monday 02.25.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Bike

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

“EMOMDAY”

Capacity

Every 2 Minutes for 6 rounds:

6 Power Snatches
12 Calorie Bike

RX+ – 135#/95#
RX- 95#/75#
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.

Power Snatch: you should complete this station in 36 seconds or less.

Bike: complete each bike section in 45 seconds or less.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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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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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

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

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

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

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: 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. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: 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

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: 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. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: 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

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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