Trifecta Trifecta

Posts Tagged ‘Step-Up’

Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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 from Floor: If athletes’ 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 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 front rack position at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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 from Floor: If athletes’ 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 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 front rack position at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Sunday 10.27.19

Warm-Up

A) Each movement 20 seconds on/10 seconds off for 3 rounds:

Cal Row
Empty Bar Power Snatches
No Push-Up Burpee

B) 9-6-3:

Box Step-Ups
American Swings
GHD Sit-Ups

Workout

Every 3 Minutes x 5 Rounds:

15 Calorie Row
12 Dumbbell Snatches 70#/50#
9 Chest-to-Bar Pull-Ups

– 3 Minute Transition

Every 3 Minutes x 5 Rounds:

15 Burpees
12 Russian Kettlebell Swings, 70#/53#
9 Box Jumps, 24″/20

Workout Tip

Each 3 Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 reps if needed.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift 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

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Sunday 10.27.19

Warm-Up

A) Each movement 20 seconds on/10 seconds off for 3 rounds:

Cal Row
Empty Bar Power Snatches
No Push-Up Burpee

B) 9-6-3:

Box Step-Ups
American Swings
GHD Sit-Ups

Workout

Every 3 Minutes x 5 Rounds:

15 Calorie Row
12 Dumbbell Snatches 70#/50#
9 Chest-to-Bar Pull-Ups

– 3 Minute Transition

Every 3 Minutes x 5 Rounds:

15 Burpees
12 Russian Kettlebell Swings, 70#/53#
9 Box Jumps, 24″/20

Workout Tip

Each 3 Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 reps if needed.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift 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

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

6 reps @ RPE 6×2 sets
6 reps @ RPE 7×2 sets
6 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.

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

6 reps @ RPE 6×2 sets
6 reps @ RPE 7×2 sets
6 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.

Workout

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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Sunday 09.29.19

Warm-Up

A) 30 sec on/20 sec off, 4 rounds:

Wall Balls
Kettlebell Swings
Step-Ups
Push-Ups
Row

Workout

“Fight Gone Bad!”

3 rounds AMRAP, each station 1 min:

Wall Balls, 20-pound ball, 10 ft target
Sumo Deadlift High Pull, 75 pounds
Box Jump, 20″ box
Push Press, 75 pounds
Row
– REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Friday 09.27.19

Warm-Up

A) 1 round:

50m Farmers Walk
10 Russian Swings
10 American Swings
50m Farmers Walk

B) 3 rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows
6 Kipping Pull-Ups

Strength

Press

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

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 8 for 2 sets of 2 repetitions with every weight jump.
Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

3 Rounds:

10 High Box Jumps, 30”/24”
20 Hand Release Push-Ups
3 Rope Climbs
– Rest 2 Minutes

Workout Tip

Box Jumps: these jumps should be higher than what you usually jump on. Take your time at this station.

Hand Release Push-Ups: this station should take 1 minute or less each round. Scale as needed.

Rope Climbs: each round of rope climbs should not take more than 2 minutes to accomplish. Scale as needed.

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