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Posts Tagged ‘strict-chin-up’

Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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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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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 10.31.18

Warm-Up

A) 2 Rounds:

200m Row
10 High Box Step-Ups

B) 15-12-9-6:

Wall Balls

30-24-18-12

Sit-Ups

Strength

Back Squat

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.

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

Every 4 Minute for 4 rounds:

400m Run
20 Wall Balls, 20#/14#
10 Strict Chin-Ups

Workout Tip

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

Wall Balls: should be completed in 2 sets or less.

Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!

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Wednesday 10.31.18

Warm-Up

A) 2 Rounds:

200m Row
10 High Box Step-Ups

B) 15-12-9-6:

Wall Balls

30-24-18-12

Sit-Ups

Strength

Back Squat

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set.

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

Every 4 Minute for 4 rounds:

400m Run
20 Wall Balls, 20#/14#
10 Strict Chin-Ups

Workout Tip

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

Wall Balls: should be completed in 2 sets or less.

Strict Chin Ups: scale repetitions to have at least 30 seconds of rest each round. If unable to perform strict chin-ups, scale to strict 10 ring rows!

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Wednesday 08.08.18

Warm-Up

A) 4min time cap:

100m Row
10 Lunges
10 Ball Slams, 20#
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

A) Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

B) Push Press
3 sets x 5 reps

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 5 of 8. Compare to 8/1)

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Push Press: 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

10 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
5 Strict Chin-Ups

Workout Tip

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Strict Pull-Ups: athletes should make it a goal to be able to perform strict pull-ups. Scale reps to 3 of athletes are able to perform strict pull-ups but 5 may take up too much time. If athletes can not perform strict pull-ups have them perform 5 negative pull-ups.

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Wednesday 08.08.18

Warm-Up

A) 4min time cap:

100m Row
10 Lunges
10 Ball Slams, 20#
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

A) Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

B) Push Press
3 sets x 5 reps

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 5 of 8. Compare to 8/1)

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Push Press: 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

10 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
5 Strict Chin-Ups

Workout Tip

Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.

Strict Pull-Ups: athletes should make it a goal to be able to perform strict pull-ups. Scale reps to 3 of athletes are able to perform strict pull-ups but 5 may take up too much time. If athletes can not perform strict pull-ups have them perform 5 negative pull-ups.

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Saturday 07.28.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Up
8 Jumping Lunges

– Rest 20 sec

4 Min EMOM:

4 Strict Press
8 Lunges, with a barbell overhead

Strength

Split Jerk

2 Split Jerks Every Minute On The Minute (EMOM) x 20 min
(Compare to 7/7)

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Total Reps:

2min Strict Chin-Ups
2min Box Overs, 24inch/20inch
2min Rest

90sec Strict Chin-Ups
90sec Box Overs, 24inch/20inch
90sec Rest

60sec Strict Chin-Ups
60sec Box Overs, 24inch/20inch
60sec Rest

30sec Strict Chin-Ups
30sec Box Overs, 24inch/20inch
30sec Rest

Workout Tip

Chin Ups: if an athlete cannot perform chin-ups, they may perform ring rows.

Box Overs: scale height to have athlete jump on a box and step down.

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Saturday 07.28.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Up
8 Jumping Lunges

– Rest 20 sec

4 Min EMOM:

4 Strict Press
8 Lunges, with a barbell overhead

Strength

Split Jerk

2 Split Jerks Every Minute On The Minute (EMOM) x 20 min
(Compare to 7/7)

Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

For Total Reps:

2min Strict Chin-Ups
2min Box Overs, 24inch/20inch
2min Rest

90sec Strict Chin-Ups
90sec Box Overs, 24inch/20inch
90sec Rest

60sec Strict Chin-Ups
60sec Box Overs, 24inch/20inch
60sec Rest

30sec Strict Chin-Ups
30sec Box Overs, 24inch/20inch
30sec Rest

Workout Tip

Chin Ups: if an athlete cannot perform chin-ups, they may perform ring rows.

Box Overs: scale height to have athlete jump on a box and step down.

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Saturday 07.14.18

Warm-Up

2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

2 Rounds:

5 Strict Press, with an empty bar
5 Chin-Ups

Strength

3 sets x 5 reps 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. (Compare to 6/21)

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 For Time:

20 Kettlebell Swings 53#/35#
20 Box Jumps, 24in/20in
40 Sit-Ups

Workout Tip

Kettlebell Swings: athletes should pick a weight that they can complete all 20 repetitions in 2 sets or less. If athletes have any shoulder or mobility issues that hinder American Kettlebell Swings, scale to Russian Swings.

Box Jumps: athletes should jump to a height they feel comfortable. Tell athletes to step down.

Sit-Ups: athletes should be able to complete the set of 40 in less than 5 sets. Scale repetitions if needed.

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Saturday 07.14.18

Warm-Up

2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

2 Rounds:

5 Strict Press, with an empty bar
5 Chin-Ups

Strength

3 sets x 5 reps 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. (Compare to 6/21)

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 For Time:

20 Kettlebell Swings 53#/35#
20 Box Jumps, 24in/20in
40 Sit-Ups

Workout Tip

Kettlebell Swings: athletes should pick a weight that they can complete all 20 repetitions in 2 sets or less. If athletes have any shoulder or mobility issues that hinder American Kettlebell Swings, scale to Russian Swings.

Box Jumps: athletes should jump to a height they feel comfortable. Tell athletes to step down.

Sit-Ups: athletes should be able to complete the set of 40 in less than 5 sets. Scale repetitions if needed.

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