Trifecta Trifecta

Posts Tagged ‘Bar Muscle Up’

Friday 06.07.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

Snatch

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

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your 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 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

Every 4 Minutes x 4 rounds:

12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups

RX+:95#/65#
RX: 75#/55#

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.

Each movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.

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Friday 06.07.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

Snatch

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

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your 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 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

Every 4 Minutes x 4 rounds:

12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups

RX+:95#/65#
RX: 75#/55#

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.

Each movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.

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Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

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

Strength Tip

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

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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

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

Strength Tip

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

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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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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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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

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:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

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:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

Continue ReadingNo Comments

Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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