Trifecta Trifecta

Posts Tagged ‘Wall Balls’

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

Continue ReadingNo Comments

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

Continue ReadingNo Comments

Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

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.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

Continue ReadingNo Comments

Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

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.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 115#/75#

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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

Continue ReadingNo Comments

Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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 8 for 2 sets of 4 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

Continue ReadingNo Comments

Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

Continue ReadingNo Comments

Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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 8 for 2 sets of 4 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

Continue ReadingNo Comments

Thursday 08.29.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

400m Run
10 Wall Balls
10 American Swings
400m Run

Strength

Hang Power Clean, Below Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 sets 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.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

5 Minute AMRAP:

10 Dumbbell Power Cleans, 50#/35#
100m Run
2 Minutes Rest

5 Minute AMRAP:

10 Dumbbell Shoulder-to-Overhead, 50#/35#
100m Run

Workout Tip

Dumbbell: you should be able to complete all repetitions with the dumbbell in 2 sets or less!
Run: sprint the 100M Run!

Continue ReadingNo Comments

Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

Continue ReadingNo Comments

Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

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 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
RX+: 155#/105#

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: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

Continue ReadingNo Comments