Trifecta Trifecta

Posts Tagged ‘Wall Balls’

Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Sunday 11.18.18

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) 30-20-10:

Double-Unders
Sit-Ups

Workout

“Annie Are You Ok?”

“Annie”

50-40-30-20-10 For Time:

Double Unders
Anchored Sit-Ups

– Rest 3 Minutes

For Time:

60-40-20:

Hand Release Push-Ups
Goblet Lunges, 53#/35#
Kettlebell Swings, 53#/35#
800m Run

Workout Tip

Double-Unders: athlete should be able to complete 50 double-unders in 75 seconds at most. Scale repetitions accordingly. Scale movement to 2x single-unders if needed.

Sit-Up: athletes should be able to work at a rate of 30 sit-ups per 90 seconds at most. Scale accordingly.

Hand Release Push-Ups: athletes should not spend more than 4 Minutes on the round of 60. 3 minutes on the round of 40, and 2 minutes on the round of 20.

Lunges: scale load so the athlete can do sets of at least 10-16 repetitions unbroken.

American Swings: sets of 15-20 per sets.

Run: scale distance so athletes will not go over 4 minutes per run.

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Saturday 11.17.18

Warm-Up

A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows

3-3-3:

Burpees

Strength

Press

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

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.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

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Friday 11.16.18

Warm-Up

A) Every 3 Minutes perform the following for 3 rounds:

300m Row
15 Wall Balls
5 Overhead Squats, with an empty bar

B) 6-5-4-3:

Muscle Snatch
Overhead Squats
Squat Snatches

Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @ 73% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Snatch from Floor: 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

8 Rounds for Time:

40 Double-Under
2 Muscle-Ups

AX: 8 Push Ups + 20 Double-Unders
RX: 2 Muscle-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 Ups: athletes that cannot perform muscle ups may scale to push-ups or ring dips. 2 ring dips per muscle or 4 push-ups per muscle up.

Double Unders: athletes should not spend more than 60 seconds per round of double-unders. Scale repetitions as needed.

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Thursday 11.22.18

Warm-Up

A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

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

“I am Thankful for ALL the movements”

Teams of 2 complete the following:

“Turkey”

4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes

“Stuffing”

4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Sunday 11.18.18

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) 30-20-10:

Double-Unders
Sit-Ups

Workout

“Annie Are You Ok?”

“Annie”

50-40-30-20-10 For Time:

Double Unders
Anchored Sit-Ups

– Rest 3 Minutes

For Time:

60-40-20:

Hand Release Push-Ups
Goblet Lunges, 53#/35#
Kettlebell Swings, 53#/35#
800m Run

Workout Tip

Double-Unders: athlete should be able to complete 50 double-unders in 75 seconds at most. Scale repetitions accordingly. Scale movement to 2x single-unders if needed.

Sit-Up: athletes should be able to work at a rate of 30 sit-ups per 90 seconds at most. Scale accordingly.

Hand Release Push-Ups: athletes should not spend more than 4 Minutes on the round of 60. 3 minutes on the round of 40, and 2 minutes on the round of 20.

Lunges: scale load so the athlete can do sets of at least 10-16 repetitions unbroken.

American Swings: sets of 15-20 per sets.

Run: scale distance so athletes will not go over 4 minutes per run.

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Saturday 11.17.18

Warm-Up

A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows

3-3-3:

Burpees

Strength

Press

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

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.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

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Tuesday 11.13.18

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) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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.

Workout

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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Friday 11.16.18

Warm-Up

A) Every 3 Minutes perform the following for 3 rounds:

300m Row
15 Wall Balls
5 Overhead Squats, with an empty bar

B) 6-5-4-3:

Muscle Snatch
Overhead Squats
Squat Snatches

Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @ 73% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Snatch from Floor: 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

8 Rounds for Time:

40 Double-Under
2 Muscle-Ups

AX: 8 Push Ups + 20 Double-Unders
RX: 2 Muscle-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 Ups: athletes that cannot perform muscle ups may scale to push-ups or ring dips. 2 ring dips per muscle or 4 push-ups per muscle up.

Double Unders: athletes should not spend more than 60 seconds per round of double-unders. Scale repetitions as needed.

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Tuesday 11.13.18

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) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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.

Workout

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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Wednesday 11.07.18

Warm-Up

A) 2 Rounds:

20-16-12:

Step-Ups

10-10-10:

Strict Dumbbell Press, 20lb/10lb
Knee Raises

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 3 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second for each repetition at the front rack position of the press.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path

Workout

7 min AMRAP:

5 Bar Dips
10 Calorie Bike
15 Box Jump Overs, 24″/20″

– Rest 3min

7 min AMRAP:

5 Bar Dips
10 Russian Swings, 70#/53#
15 Wall Balls, 20#/14#

Workout Tip

Bar Dips: scale to close grip push-ups.

Calorie Bike: athletes should not spend more than 45 seconds on this station scale repetitions as needed.

Box Jump Overs: athletes may scale to step-ups.

Russian Kettlebell Swings: athletes should choose a load that they can complete all 10 repetitions unbroken.

Wall Balls: athletes should choose a load that they can complete all 15 repetitions unbroken.

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