Trifecta Trifecta

Posts Tagged ‘Thrusters’

Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

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

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

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

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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 movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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 movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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Thursday 05.02.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 Plank Hold
20 rest
40 Kettlebell Swings
20 rest
40 Cal Bike
20 rest

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

For Time:

40 Calorie Bike
30 GHD Sit-Ups
20 Burpees
10 Thrusters
20 Burpees
30 GHD Sit-Ups
40 Calorie Bike

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

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.

Bike: you should not take more than 4 minutes to complete the calories on the bike.

GHD: Scale to toes-to-bar if you do not have access to a GHD machine.

Thrusters: this should be a challenging load, scale to a load that you can complete all 10 repetitions in 2 minutes or less.

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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Thursday 05.02.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 Plank Hold
20 rest
40 Kettlebell Swings
20 rest
40 Cal Bike
20 rest

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

For Time:

40 Calorie Bike
30 GHD Sit-Ups
20 Burpees
10 Thrusters
20 Burpees
30 GHD Sit-Ups
40 Calorie Bike

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

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.

Bike: you should not take more than 4 minutes to complete the calories on the bike.

GHD: Scale to toes-to-bar if you do not have access to a GHD machine.

Thrusters: this should be a challenging load, scale to a load that you can complete all 10 repetitions in 2 minutes or less.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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