Trifecta Trifecta

Posts Tagged ‘Step-Up’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Sunday 09.08.19

Warm-Up

A) 2 Rounds:

400m Run
15 Ball Slams
15 Ring Rows

B) 2 Rounds:

12 Step-Ups
12 Dumbbell Thrusters
24 Sit-Ups

Workout

“31 Heroes”
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

With a Partner
31 Minute AMRAP:

8 Thrusters, 155#/105#
6 Rope Climb
11 Box Jumps, 30”/24”

– Partners alternate 400m sandbag run (45/25 lb)

Workout Tip

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.

Continue ReadingNo Comments

Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

Continue ReadingNo Comments

Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch 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 ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

Continue ReadingNo Comments

Sunday 09.08.19

Warm-Up

A) 2 Rounds:

400m Run
15 Ball Slams
15 Ring Rows

B) 2 Rounds:

12 Step-Ups
12 Dumbbell Thrusters
24 Sit-Ups

Workout

“31 Heroes”
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

With a Partner
31 Minute AMRAP:

8 Thrusters, 155#/105#
6 Rope Climb
11 Box Jumps, 30”/24”

– Partners alternate 400m sandbag run (45/25 lb)

Workout Tip

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.

Continue ReadingNo Comments

Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

Continue ReadingNo Comments

Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch 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 ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

Continue ReadingNo Comments

Monday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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.

Barbell: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

Continue ReadingNo Comments

Thursday 08.22.19

Warm-Up

A) 5 Rounds 20 seconds / 10 seconds off:

Bike at RPE 9

B) 4 Rounds:

4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box

Strength

Bench Press

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

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 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity
EMOM x 15

Minute 1:
10 Hand Release Push-Ups
1 Rope Climb

Minute 2:
10 High Burpee Box Jumps 30″/24″

Minute 3:
10 Calorie Bike

Workout Tip

Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.

Continue ReadingNo Comments

Sunday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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.

Barbell: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

Continue ReadingNo Comments

Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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 8 for 2 sets of 8 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

Continue ReadingNo Comments