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Posts Tagged ‘Chest-To-Bar Pull-Ups’

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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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

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

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

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

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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Thursday 01.24.19

Warm-Up

A) 2 Rounds of:

45 seconds Burpee @ Moderate Pace
15 seconds Rest
45 seconds Row @ sec Moderate Pace
15 seconds Rest
45 seconds Run
15 seconds Rest

B) 2 Rounds:

10 Push Press, with an empty bar
15 Ring Rows
20 Sit-Ups

Strength

3 sets:

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics. Build off of last week.

Workout

Capacity

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Seconds Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Ups
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

All movements should be unbroken.

Handstand Push-Ups: if handstand push-ups are challenging, scale to strict dumbbell press at a load that you can keep unbroken.

Chest-to-Bar Pull-Ups: scale to kipping pull-ups or ring rows if needed

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Thursday 01.24.19

Warm-Up

A) 2 Rounds of:

45 seconds Burpee @ Moderate Pace
15 seconds Rest
45 seconds Row @ sec Moderate Pace
15 seconds Rest
45 seconds Run
15 seconds Rest

B) 2 Rounds:

10 Push Press, with an empty bar
15 Ring Rows
20 Sit-Ups

Strength

3 sets:

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics. Build off of last week.

Workout

Capacity

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Seconds Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Ups
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Row
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock:

400m Run
Max AMRAP:
3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

All movements should be unbroken.

Handstand Push-Ups: if handstand push-ups are challenging, scale to strict dumbbell press at a load that you can keep unbroken.

Chest-to-Bar Pull-Ups: scale to kipping pull-ups or ring rows if needed

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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.

Bench Press: you should choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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