Trifecta Trifecta

Posts Tagged ‘single-unders’

Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% 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 every 2 perfect rounds, 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

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% 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 every 2 perfect rounds, 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

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% 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 every 2 perfect rounds, 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

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Thursday 01.10.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:

Toes-to-Bar

Strength

EMOM x 10:

1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% 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 every 2 perfect rounds, 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

4 Minute AMRAP:

40 Double-Unders
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar

– Rest 90 seconds and repeat the AMRAP for 3 rounds

RX+:135#/95#
RX: 115#/755#
AX: 35#/25#

Workout Tip

Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.

Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.

Note: when your time is completed, start back off where you left off.

Continue ReadingNo Comments

Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jump, 20”/20”
6 Strict Pull-Ups

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

Continue ReadingNo Comments

Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

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Wednesday 12.19.18

Warm-Up

A) 3 Rounds:

100m Row
100m Run
50 Single-Unders

B) 2 Rounds:

5 Strict Pull-Ups
10 Lunges
15 Sit-Ups

Strength

Paused Deadlift

5 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count one inch off the ground. Athletes should maintain tension throughout the complete range of motion.

Workout

With a partner alternate rounds:

On a 3-min clock:

20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#

Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.

Workout Tip

Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.

Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.

Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.

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Wednesday 12.19.18

Warm-Up

A) 3 Rounds:

100m Row
100m Run
50 Single-Unders

B) 2 Rounds:

5 Strict Pull-Ups
10 Lunges
15 Sit-Ups

Strength

Paused Deadlift

5 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count one inch off the ground. Athletes should maintain tension throughout the complete range of motion.

Workout

With a partner alternate rounds:

On a 3-min clock:

20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#

Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.

Workout Tip

Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.

Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.

Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.

Continue ReadingNo Comments