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Posts Tagged ‘Dips’

Sunday 10.07.18

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push Ups

B) 3 Rounds of:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

“You’re a TEN!”

For Time:

10 to 1 rep:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:

800m Run

Then:

10 to 1 rep:

Overhead Squats
Deadlift
Burpees Over the Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips. 115#/85#

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.

Dips: athletes should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.
Knees To Elbows: Scale to Knee raises if needed.

Overhead Squats: a scale that cannot safely move in the overhead squat position, should scale to front squats. Athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Sunday 10.07.18

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push Ups

B) 3 Rounds of:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

“You’re a TEN!”

For Time:

10 to 1 rep:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:

800m Run

Then:

10 to 1 rep:

Overhead Squats
Deadlift
Burpees Over the Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips. 115#/85#

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.

Dips: athletes should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.
Knees To Elbows: Scale to Knee raises if needed.

Overhead Squats: a scale that cannot safely move in the overhead squat position, should scale to front squats. Athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Wednesday 09.19.18

Warm-Up

A) 3 Rounds of:

200m Jog
10 Front Squats, with an empty barbell
10 Dumbbell Power Cleans, 35lb/25lb

B) 9-6-3 reps of:

Muscle Clean, Below Knee

3 x 200m Run

Strength

Power Clean, From Floor
4-3-2
3 sets x 2 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

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

Workout

Every Minute on the Minute for 12 minutes:

Minute 1:

6 Dips
12 Sit-Ups

RX+: Strict Ring Dips, GHD Sit-Ups
AX: 6 Close Grip Push Ups

Minute 2:

200m Run

Workout Tip

Dips: athletes should complete each round of dips unbroken. Choose the appropriate scale.

Sit-Ups: athletes should complete all sit-ups unbroken. Scale repetitions as needed.

Run: athletes should complete the run and have rest in the 60-second window. Scale to 100m run if running is challenging for the athlete.

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Wednesday 09.19.18

Warm-Up

A) 3 Rounds of:

200m Jog
10 Front Squats, with an empty barbell
10 Dumbbell Power Cleans, 35lb/25lb

B) 9-6-3 reps of:

Muscle Clean, Below Knee

3 x 200m Run

Strength

Power Clean, From Floor
4-3-2
3 sets x 2 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

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

Workout

Every Minute on the Minute for 12 minutes:

Minute 1:

6 Dips
12 Sit-Ups

RX+: Strict Ring Dips, GHD Sit-Ups
AX: 6 Close Grip Push Ups

Minute 2:

200m Run

Workout Tip

Dips: athletes should complete each round of dips unbroken. Choose the appropriate scale.

Sit-Ups: athletes should complete all sit-ups unbroken. Scale repetitions as needed.

Run: athletes should complete the run and have rest in the 60-second window. Scale to 100m run if running is challenging for the athlete.

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Sunday 08.19.18

Warm-Up

A)
400M Run
1 minute Rest
200M Run
1 minute Rest

B) 2 Rounds:

10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang

Workout

For Time:

20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run

AX: 35#/25#
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 Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.

Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.

Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.

Bar Dips: athletes that have trouble may scale to close grip push ups.

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Monday 08.13.18

Warm-Up

A) 4 Rounds:

14 Ball Slams, 20lb/10lb
7 Push-Ups
30 seconds Plank Hold (right side)
30 seconds Plank Hold (left side)
Rest 45 seconds

B)3 Rounds:
10 Bench presses, with an empty bar
10 Ring Rows

Strength

Bench Press

3 sets x 5 reps

Objective:
To find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/4. This is Week 6 of 8.)

Workout

3 Minutes AMRAP:

3 Bar Muscle-Ups
3 Ring Dips

– 2 Minute Rest

3 Minutes AMRAP:

6 Chest-to-Bar Pull-Ups
6 Bar Dips

– 2 Minute Rest

3 Minutes AMRAP:

9 Pull-Ups
9 Push-Ups

Workout Tip

Bar Muscle-Ups: if athletes cannot perform bar muscle ups have them scale to 3 strict pull-ups or 3 negative pull-ups.

Ring Dip: if athletes have difficulty with ring dips, scale to bar dips or strict close grip push ups.

Chest-to-Bar Pull-Ups: if athletes have difficulty with chest to bar pull-ups, scale to kipping pull-ups or strict banded pull-ups for this section.

Bar Dips: if athletes have difficulty with bar dips, have them scale to strict close grip push-ups or close grip push ups on their knees.

Pull-Ups: scale to jumping pull-ups or 9 ring rows if available.

Push-Ups: If athletes have difficulty with push-ups, scale to push-ups on a bench or push-ups on their knees.

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Sunday 08.19.18

Warm-Up

A)
400M Run
1 minute Rest
200M Run
1 minute Rest

B) 2 Rounds:

10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang

Workout

For Time:

20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run

AX: 35#/25#
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 Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.

Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.

Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.

Bar Dips: athletes that have trouble may scale to close grip push ups.

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Monday 08.13.18

Warm-Up

A) 4 Rounds:

14 Ball Slams, 20lb/10lb
7 Push-Ups
30 seconds Plank Hold (right side)
30 seconds Plank Hold (left side)
Rest 45 seconds

B)3 Rounds:
10 Bench presses, with an empty bar
10 Ring Rows

Strength

Bench Press

3 sets x 5 reps

Objective:
To find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/4. This is Week 6 of 8.)

Workout

3 Minutes AMRAP:

3 Bar Muscle-Ups
3 Ring Dips

– 2 Minute Rest

3 Minutes AMRAP:

6 Chest-to-Bar Pull-Ups
6 Bar Dips

– 2 Minute Rest

3 Minutes AMRAP:

9 Pull-Ups
9 Push-Ups

Workout Tip

Bar Muscle-Ups: if athletes cannot perform bar muscle ups have them scale to 3 strict pull-ups or 3 negative pull-ups.

Ring Dip: if athletes have difficulty with ring dips, scale to bar dips or strict close grip push ups.

Chest-to-Bar Pull-Ups: if athletes have difficulty with chest to bar pull-ups, scale to kipping pull-ups or strict banded pull-ups for this section.

Bar Dips: if athletes have difficulty with bar dips, have them scale to strict close grip push-ups or close grip push ups on their knees.

Pull-Ups: scale to jumping pull-ups or 9 ring rows if available.

Push-Ups: If athletes have difficulty with push-ups, scale to push-ups on a bench or push-ups on their knees.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

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

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

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

3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Thursday 07.26.18

Warm-Up

20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

3 rounds:

10 Bench Presses, with an empty bar
30 Jump Ropes

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/18. This is Week 4 of 8)

Workout

For Time:

20 Bar Dips
20 Burpees
50 Weighted Jump Ropes
15 Bar Dips
15 Burpees
50 Weighted Jump Ropes
10 Bar Dips
10 Burpees
50 Weighted Jump Ropes

Workout Tip

Bar Dips: if athletes have trouble with dips, scale to perfect strict push-ups.

Burpees: athletes should make sure to extend their hips at the end of the burpee and have their feet leave the floor.

Weighted Jump Ropes: if athletes do not have access to a weighted jump rope, have them substitute the movement with 50 Double-Unders or 100 Singles every round.

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Thursday 07.26.18

Warm-Up

20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

3 rounds:

10 Bench Presses, with an empty bar
30 Jump Ropes

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/18. This is Week 4 of 8)

Workout

For Time:

20 Bar Dips
20 Burpees
50 Weighted Jump Ropes
15 Bar Dips
15 Burpees
50 Weighted Jump Ropes
10 Bar Dips
10 Burpees
50 Weighted Jump Ropes

Workout Tip

Bar Dips: if athletes have trouble with dips, scale to perfect strict push-ups.

Burpees: athletes should make sure to extend their hips at the end of the burpee and have their feet leave the floor.

Weighted Jump Ropes: if athletes do not have access to a weighted jump rope, have them substitute the movement with 50 Double-Unders or 100 Singles every round.

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