Trifecta Trifecta

Posts Tagged ‘Wall Balls’

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.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Strength Tip

Back Squats: 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:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Strength Tip

Back Squats: 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:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 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 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

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

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

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 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 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

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

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

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 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 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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 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 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

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

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

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

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

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 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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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