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Posts Tagged ‘Wall Climb’

Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

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

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Thursday 11.29.18

Warm-Up

A) 4 Rounds:
20 seconds on/10 seconds off, alternating stations:

Seated Dumbbell Press, 25#/15#
American Kettlebell Swings, 35#/25#
Wall Climb

B) 1 Round:

12 Box Step-Ups, 24”/20”
4 Pull-Ups
8 Box Step-Ups, 24”/20”
4 Pull-Ups
4 Box Step-Ups, 24”/20”
4 Pull-Ups

Strength

Press

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. Compare to 11/23).

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

Capacity:

4 Rounds For Time:

9 Handstand Push-Ups,
9 Bar Muscle-Ups
18 Pistols

AX: Dumbbell Press, 35#/25#
RX: as is
RX+: Strict Handstand Push-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.

Handstand Push-Ups: athletes should not take more than 60 seconds on this station. Scale to the appropriate level.

Bar Muscle-Ups: athletes should not spend more than 120 seconds on this station. Scale reps if needed, or scale to strict pull-ups.

Pistols: athletes that cannot perform pistols should perform one-legged squats to a low box.

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Sunday 09.02.18

Warm-Up

A) 4 Rounds:

200m Run
10 Front Squats, with an empty bar
10 Press, with an empty bar

B) EMOM x 4:

1 Wall Climb
10 Strict Pull-Ups

Workout

“Crazy Eights”

With a Partner complete the following:

8 Rounds For Time:

8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

Then:

4x200m Row
4x200m Run

Then:

8 Rounds For Time:
8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

* Note: athletes will alternate rounds. Each athlete will perform 1 complete round while one athlete rests.

Workout Tip

Thruster: athletes should complete each set of 8 thrusters unbroken. Scale load as needed.

Chest to Bar Pull Ups: athletes should complete each set of 8 thrusters unbroken. Scale movement to pull-ups or jumping pull-ups.

Burpees over the bar: athletes must complete each round of burpees under 30 seconds, scale repetitions if needed.

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Sunday 09.02.18

Warm-Up

A) 4 Rounds:

200m Run
10 Front Squats, with an empty bar
10 Press, with an empty bar

B) EMOM x 4:

1 Wall Climb
10 Strict Pull-Ups

Workout

“Crazy Eights”

With a Partner complete the following:

8 Rounds For Time:

8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

Then:

4x200m Row
4x200m Run

Then:

8 Rounds For Time:
8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

* Note: athletes will alternate rounds. Each athlete will perform 1 complete round while one athlete rests.

Workout Tip

Thruster: athletes should complete each set of 8 thrusters unbroken. Scale load as needed.

Chest to Bar Pull Ups: athletes should complete each set of 8 thrusters unbroken. Scale movement to pull-ups or jumping pull-ups.

Burpees over the bar: athletes must complete each round of burpees under 30 seconds, scale repetitions if needed.

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Saturday 07.28.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Up
8 Jumping Lunges

– Rest 20 sec

4 Min EMOM:

4 Strict Press
8 Lunges, with a barbell overhead

Strength

Split Jerk

2 Split Jerks Every Minute On The Minute (EMOM) x 20 min
(Compare to 7/7)

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Total Reps:

2min Strict Chin-Ups
2min Box Overs, 24inch/20inch
2min Rest

90sec Strict Chin-Ups
90sec Box Overs, 24inch/20inch
90sec Rest

60sec Strict Chin-Ups
60sec Box Overs, 24inch/20inch
60sec Rest

30sec Strict Chin-Ups
30sec Box Overs, 24inch/20inch
30sec Rest

Workout Tip

Chin Ups: if an athlete cannot perform chin-ups, they may perform ring rows.

Box Overs: scale height to have athlete jump on a box and step down.

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Saturday 07.28.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Up
8 Jumping Lunges

– Rest 20 sec

4 Min EMOM:

4 Strict Press
8 Lunges, with a barbell overhead

Strength

Split Jerk

2 Split Jerks Every Minute On The Minute (EMOM) x 20 min
(Compare to 7/7)

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Total Reps:

2min Strict Chin-Ups
2min Box Overs, 24inch/20inch
2min Rest

90sec Strict Chin-Ups
90sec Box Overs, 24inch/20inch
90sec Rest

60sec Strict Chin-Ups
60sec Box Overs, 24inch/20inch
60sec Rest

30sec Strict Chin-Ups
30sec Box Overs, 24inch/20inch
30sec Rest

Workout Tip

Chin Ups: if an athlete cannot perform chin-ups, they may perform ring rows.

Box Overs: scale height to have athlete jump on a box and step down.

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Saturday 07.07.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Ups
6 Knees-to-Elbows
20 sec Rest

4 min EMOM:

4 Strict Press
8 Lunges, with an empty barbell overhead

Strength

20 min EMOM (Every Minute On The Minute):

2 Split Jerks

Objective:

Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

21-15-9 For Time:

Dumbbell Thruster, 45#/30#
Calorie Row

Workout Tip

Dumbbell Thrusters: load should be moderate to light. Athletes should work on performing movements unbroken. Scale to an empty barbell or lighter dumbbells if needed.

Calorie Row: this workout is a sprint. Athletes should push the row segment of the workout.

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Saturday 07.07.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Ups
6 Knees-to-Elbows
20 sec Rest

4 min EMOM:

4 Strict Press
8 Lunges, with an empty barbell overhead

Strength

20 min EMOM (Every Minute On The Minute):

2 Split Jerks

Objective:

Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

21-15-9 For Time:

Dumbbell Thruster, 45#/30#
Calorie Row

Workout Tip

Dumbbell Thrusters: load should be moderate to light. Athletes should work on performing movements unbroken. Scale to an empty barbell or lighter dumbbells if needed.

Calorie Row: this workout is a sprint. Athletes should push the row segment of the workout.

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Friday 06.08.18

Warm-Up

A) 4 rounds of:

1 Wall Walk
4 Push-Up
6 Knees-to-Elbows
Rest 20 sec

B) 5 Min EMOM:

8 Wall Balls, 20/14

*Sub wall ball with jumping squat

Strength

Front Squat

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

IWT

Part 1

3 rounds:

7 Clean-and-Jerks @ 65% of 1RM
400m Run
2 min Rest

5 min Rest

Part 2

3 Rounds:

7 Snatches 65% of 1 RM
20 Wall Balls
1 min Assault Bike Max Cals
2 min Rest

5 min Rest

Part 3

50 Toes-to-Bar for time

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Friday 06.08.18

Warm-Up

A) 4 rounds of:

1 Wall Walk
4 Push-Up
6 Knees-to-Elbows
Rest 20 sec

B) 5 Min EMOM:

8 Wall Balls, 20/14

*Sub wall ball with jumping squat

Strength

Front Squat

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Workout

IWT

Part 1

3 rounds:

7 Clean-and-Jerks @ 65% of 1RM
400m Run
2 min Rest

5 min Rest

Part 2

3 Rounds:

7 Snatches 65% of 1 RM
20 Wall Balls
1 min Assault Bike Max Cals
2 min Rest

5 min Rest

Part 3

50 Toes-to-Bar for time

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Friday 06.01.18

Warm-Up

A)In 7 min complete:

0-3min:

4 Dumbbell Hang Power Cleans 25lb/15lb
4 Push-Ups
40yd Sprint

3-4min:

Rest

4-7min:

1 Wall Climb
5 Kipping Ring Dips
25 Double-Unders (or 40 Single-Unders)

*Substitute ring dip with bench dip

B) For time:

300m Farmer Carry, 53lb/35lb

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective – match your reps in sets A and B

– Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Strict Pull Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

30-20-10

Power Clean 135/95
Pull-Ups
Ring Dips

– Scale Power Clean to a weight you can complete for 7-10 reps unbroken consistently

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Friday 06.01.18

Warm-Up

A)In 7 min complete:

0-3min:

4 Dumbbell Hang Power Cleans 25lb/15lb
4 Push-Ups
40yd Sprint

3-4min:

Rest

4-7min:

1 Wall Climb
5 Kipping Ring Dips
25 Double-Unders (or 40 Single-Unders)

*Substitute ring dip with bench dip

B) For time:

300m Farmer Carry, 53lb/35lb

Strength

Power Clean

A) 4 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective – match your reps in sets A and B

– Rest 90 sec between sets

Strict Pull-Up

4 sets x 3 reps from fail

Tempo: 1:1:2 (1 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Strict Pull Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

30-20-10

Power Clean 135/95
Pull-Ups
Ring Dips

– Scale Power Clean to a weight you can complete for 7-10 reps unbroken consistently

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