Trifecta Trifecta

Posts Tagged ‘Wall Balls’

Wednesday 11.20.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 2 rounds :

100m Sprint
1 Minute rest
10 Burpees
1 Minute rest

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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:
With a partner:

8x200m Run (alternating runs)

Then,

8 Rounds Splitting Movements:

16 Unbroken Pull-Ups ( 8/8)
16 Unbroken Wall Balls 20#/14# (8/8)

Then,

8 x 200m Row (alternating Row)

Workout Tip

Note: if you do not have a partner, cut the rounds in ½ and rest after each round of run and row. For the 8 round splitting movements, cut the round in ½ and the reps in ½.

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Wednesday 11.20.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 2 rounds :

100m Sprint
1 Minute rest
10 Burpees
1 Minute rest

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 8 for 5 repetitions in the back squat for 2 sets.

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:
With a partner:

8x200m Run (alternating runs)

Then,

8 Rounds Splitting Movements:

16 Unbroken Pull-Ups ( 8/8)
16 Unbroken Wall Balls 20#/14# (8/8)

Then,

8 x 200m Row (alternating Row)

Workout Tip

Note: if you do not have a partner, cut the rounds in ½ and rest after each round of run and row. For the 8 round splitting movements, cut the round in ½ and the reps in ½.

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Monday 11.18.19

Warm-Up

A) 2 Rounds:

100m Run
100m Row
10 Air Squats

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Wall Balls
– Rest 30 Seconds

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

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 in the “power” position.

Workout

“EMOMDAY”

Every4 minutes x 4 rounds:

200m Run
10 Thrusters, 95#/65#
200m Row

Workout Tip

Each movement should be completed in 1 minute or less. Scale distance and load as needed.

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Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Monday 11.18.19

Warm-Up

A) 2 Rounds:

100m Run
100m Row
10 Air Squats

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Wall Balls
– Rest 30 Seconds

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

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 in the “power” position.

Workout

“EMOMDAY”

Every4 minutes x 4 rounds:

200m Run
10 Thrusters, 95#/65#
200m Row

Workout Tip

Each movement should be completed in 1 minute or less. Scale distance and load as needed.

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Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

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 snatch.

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. 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.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

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 snatch.

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. 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.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Open 20.5

Last week of the Open! Check out Sara Sigmundsdottir’s strategy for success

Workout

For time, partitioned any way:

40 ring muscle-ups
80 calorie row
120 wall balls (men: 20 lbs/10 ft. women: 14 lbs. /9 ft.)

With a 20 minute time-cap.

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

Grab the bar in your clean 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 designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
RX+- 185#/135#

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: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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Monday 10.28.19

Warm-Up

A) EMOMx8 minutes:

4 Calorie Row
8 Air Squats
8 Ball Slams

B) 2 Rounds:

16 Walking Lunges
16 Ring Rows
15 Dumbbell Press

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. 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

EMOMx10 rounds:

Odd minutes:

10 Wall Balls, 20#/14#
10 Hand Release Push-Ups

Even minutes:

10 Wall Balls, 20#/14#
10 Pull-Ups

RX+: Ring Dips. Chest to Bar Pull-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.

Wall Ball: all reps should be unbroken

Push-Up/Pull-Up: all sets should be unbroken, scale reps as needed.

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