Trifecta Trifecta

Posts Tagged ‘Broad Jump’

Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

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: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

Continue ReadingNo Comments

Wednesday 08.07.19

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

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

Continue ReadingNo Comments

Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

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: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

Continue ReadingNo Comments

Wednesday 08.07.19

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

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

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.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

Continue ReadingNo Comments

Sunday 07.28.19

Warm-Up

A) 1 Round:

800m Run
400m Row
400m Run
200m Row

B) 2 Rounds:

5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Minute Plank

Workout

Buy-in:

400m Run
40 Ball Slams, 35#/25#
200m Run
20 Broad Jumps

Then,
4 Rounds:

15 Calorie Row
15 Bar Dips
15 Burpees
15 Knees-to-Elbows

Buy-Out:

400m Run
40 Ball Slams,35#/25#
200m Run
20 Broad Jumps

Workout Tip

Buy-In/Buy-Out: this station starts with a 400M run that should not take you more than 2 minutes to complete, and the 200M run should not take you more than 1 minute to complete. Scale as needed. Broad jumps are by repetitions not by distance, do your best to jump and land in a half squat position for each repetition.

4 Rounds: each station should not take more than 75 seconds to complete. Scale as needed.

Continue ReadingNo Comments

Sunday 07.28.19

Warm-Up

A) 1 Round:

800m Run
400m Row
400m Run
200m Row

B) 2 Rounds:

5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Minute Plank

Workout

Buy-in:

400m Run
40 Ball Slams, 35#/25#
200m Run
20 Broad Jumps

Then,
4 Rounds:

15 Calorie Row
15 Bar Dips
15 Burpees
15 Knees-to-Elbows

Buy-Out:

400m Run
40 Ball Slams,35#/25#
200m Run
20 Broad Jumps

Workout Tip

Buy-In/Buy-Out: this station starts with a 400M run that should not take you more than 2 minutes to complete, and the 200M run should not take you more than 1 minute to complete. Scale as needed. Broad jumps are by repetitions not by distance, do your best to jump and land in a half squat position for each repetition.

4 Rounds: each station should not take more than 75 seconds to complete. Scale as needed.

Continue ReadingNo Comments

Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

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

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

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.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

Continue ReadingNo Comments

Thursday 07.25.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15m Broad Jump
150m Run

B) 4 Rounds:

5 Air Squats
5 Ring Rows
5 Toes-to-Bar

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions.

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

30-20-10
Calorie Bike

15-10-5
Front Squat,135#/95#

3-2-1
Rope Climbs

AX: 95#/65#
RX: As is
RX+: 155#/105#. Legless

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.

Calorie Bike: you should not be on the bike station for longer than 3 minutes for the round of 30, 2 minutes for the round of 20, and 1 minute for the round of 10. Scale as needed.

Front Squats: you should be able to complete each round of squats in 3 sets or less.

Rope Climbs: each round of rope climbs should not take you more than 90 seconds to complete. Scale to pull-ups 3 x the rope climb repetitions.

Continue ReadingNo Comments

Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

Continue ReadingNo Comments

Tuesday 07.09.19 Copy

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

Continue ReadingNo Comments

Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

Continue ReadingNo Comments

Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Continue ReadingNo Comments