Trifecta Trifecta

Posts Tagged ‘Dumbbell Snatches’

Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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.

Wall Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.

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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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.

Wall Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

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

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

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

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

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

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb
200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

 

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb

200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% 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 each round 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

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% 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 each round 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

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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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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