Trifecta Trifecta

Posts Tagged ‘single-unders’

Sunday 09.22.19

Warm-Up

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

Row
Single-Unders
Sit-Ups

Workout

100-80-60-40-20:
Double-Unders

50-40-30-20-10:
Calorie Row

25-20-15-10-5:
GHD Sit-Ups

Workout Tip

This is a long endurance piece. Get comfortable and shut your mind off. If GHD sit-ups are new for you modify to sit-ups.

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Sunday 09.22.19

Warm-Up

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

Row
Single-Unders
Sit-Ups

Workout

100-80-60-40-20:
Double-Unders

50-40-30-20-10:
Calorie Row

25-20-15-10-5:
GHD Sit-Ups

Workout Tip

This is a long endurance piece. Get comfortable and shut your mind off. If GHD sit-ups are new for you modify to sit-ups.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

Strength Tip

In this set, we are using 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.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Monday 09.09.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Hand Release Push-Ups
10 Ring Rows

B)
20 seconds Bar Hang
20 seconds Wall Sit
20 Sit-Ups
20 Singles

Strength

Superset

Perform A and B then rest 90-120 seconds.

3 Rounds of:

A.
Dumbbell Bench Press
10 reps @ RPE7

B.
Bent-Over Row
10 reps @RPE7

Strength Tip

In this set, we are using 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.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

“EMOMDAY”

3 Rounds for Total Reps:

1min AMRAP:

2 Front Squats 155#/105#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

Workout Tip

Front Squat: this should be a moderate load that you can complete all sets in 2 unbroken repetitions.
Muscle-Up: scale repetitions so you can complete all sets unbroken. Scale to chest-to-bar pull-ups if needed!

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Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

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Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here we are using 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

Continue ReadingNo Comments

Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here we are using 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

Continue ReadingNo Comments

Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

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Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

Continue ReadingNo Comments