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Posts Tagged ‘Wall Balls’

Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

Continue ReadingNo Comments

Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

Continue ReadingNo Comments

Friday 12.28.18

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Cal Bike
20 Sit-Ups

B) 1 Round:

9 Thrusters, with an Empty Bar
30 seconds Plank Hold
6 Thrusters, with an Empty Bar
30 seconds Plank Hold
3 Thrusters, with an Empty Bar
30 seconds Plank Hold

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/21)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

Every 2 Minutes for 8 rounds:

Station 1:

10 Touch and Go Deadlifts*
20 Sit-Ups

Station 2:

20/16 Calorie Bike

AX: 135#/95#
RX: 185#/135#
RX+: 225#/155# + 15 GHD Sit 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.

Deadlifts: you need to complete each set of deadlifts in unbroken sets. Scale the load as needed.

Sit Ups/GHD: you need to complete each set in 45 seconds or less, scale the movement that is appropriate for you.

Cal: you must have at least 20-30 seconds of rest. Scale the calories as needed.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

Continue ReadingNo Comments

Friday 12.28.18

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Cal Bike
20 Sit-Ups

B) 1 Round:

9 Thrusters, with an Empty Bar
30 seconds Plank Hold
6 Thrusters, with an Empty Bar
30 seconds Plank Hold
3 Thrusters, with an Empty Bar
30 seconds Plank Hold

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/21)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

Every 2 Minutes for 8 rounds:

Station 1:

10 Touch and Go Deadlifts*
20 Sit-Ups

Station 2:

20/16 Calorie Bike

AX: 135#/95#
RX: 185#/135#
RX+: 225#/155# + 15 GHD Sit 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.

Deadlifts: you need to complete each set of deadlifts in unbroken sets. Scale the load as needed.

Sit Ups/GHD: you need to complete each set in 45 seconds or less, scale the movement that is appropriate for you.

Cal: you must have at least 20-30 seconds of rest. Scale the calories as needed.

Continue ReadingNo Comments