Trifecta Trifecta

Posts Tagged ‘Strict Pull-Up’

Monday 12.30.19

Warm-Up

A) 2 Rounds:

10m High Knees
10M Butt Kickers
10M Side Lunges
10M Lunges
10 Push Ups

B) 3 Rounds:

3 Strict Pull-Ups
3 Bar Dips
6 V-Ups
6 Calorie Bike

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press. No back-off sets after you reach the RPE of 9 for 2 repetitions.
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.

Workout

“EMOMDAY”

EMOMx10 rounds:

Odds:

30 Seconds Max Ring Muscle-Ups

Evens:

30 Seconds Max Calorie Bike

Workout Tip

Ring Muscle-Ups: use this opportunity to work on muscle-ups. If we do not have muscle-ups, scale to 30 seconds of a pulling movement. Choose a pulling movement that is challenging for you for the 30 seconds of work!

Cal Bike: this is a 30-second max effort with a 30-second rest immediately after it.

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Monday 12.30.19

Warm-Up

A) 2 Rounds:

10m High Knees
10M Butt Kickers
10M Side Lunges
10M Lunges
10 Push Ups

B) 3 Rounds:

3 Strict Pull-Ups
3 Bar Dips
6 V-Ups
6 Calorie Bike

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press. No back-off sets after you reach the RPE of 9 for 2 repetitions.
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.

Workout

“EMOMDAY”

EMOMx10 rounds:

Odds:

30 Seconds Max Ring Muscle-Ups

Evens:

30 Seconds Max Calorie Bike

Workout Tip

Ring Muscle-Ups: use this opportunity to work on muscle-ups. If we do not have muscle-ups, scale to 30 seconds of a pulling movement. Choose a pulling movement that is challenging for you for the 30 seconds of work!

Cal Bike: this is a 30-second max effort with a 30-second rest immediately after it.

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Thursday 12.19.19

Warm-Up

A) 3 Rounds:

200m Run
10m Broad Jump
5 Strict Pull-Ups

B) 3 Rounds:

10 Hang Power Cleans, with an empty bar
10 Ring Rows
10 Hand-Release Push-Ups.
10 Box Jumps

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

Every 3 Minute x 5 rounds:

200m Run
AMRAP:
4 Box Jumps, 30”24”
2 Ring Muscle-Ups

– Rest 1 minute

Workout Tip

Run: each run, should not take you more than 60 seconds to complete. Scale distance as needed.

Box Jump/ Muscle-Up: choose a height that is slightly out of your comfort zone. Muscle ups should be in unbroken sets. Scale to 1 repetition if needed, or scale to strict pull-ups.

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Thursday 12.19.19

Warm-Up

A) 3 Rounds:

200m Run
10m Broad Jump
5 Strict Pull-Ups

B) 3 Rounds:

10 Hang Power Cleans, with an empty bar
10 Ring Rows
10 Hand-Release Push-Ups.
10 Box Jumps

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

Every 3 Minute x 5 rounds:

200m Run
AMRAP:
4 Box Jumps, 30”24”
2 Ring Muscle-Ups

– Rest 1 minute

Workout Tip

Run: each run, should not take you more than 60 seconds to complete. Scale distance as needed.

Box Jump/ Muscle-Up: choose a height that is slightly out of your comfort zone. Muscle ups should be in unbroken sets. Scale to 1 repetition if needed, or scale to strict pull-ups.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Saturday 11.30.19

Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Saturday 11.30.19

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Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

If your technique is not there yet with the snatch, 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 your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

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

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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.

Workout

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

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

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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.

Workout

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Thursday 10.24.19

Warm-Up

A) 2 Rounds:

200m Run
10 Air Squats
10 Lunges

B) 2 Rounds:

10 Side Lunges
5 Wall Balls
5 Strict Pull-Ups

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. 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.

Workout

Every 3 Minute x 4 Rounds:

5 Back Squats, 165#/115#
10 Burpees
200m Run

AX- 135#/95#.
RX- As is
RX+ – 185#/12#

Workout Tip

Note: each round should have 30-45 seconds rest.

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.

Back Squat: you should be able to complete each round of squats in 1 set. Scale as needed.

Run: each round of running should not take you more than 60 seconds to complete.

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Thursday 10.24.19

Warm-Up

A) 2 Rounds:

200m Run
10 Air Squats
10 Lunges

B) 2 Rounds:

10 Side Lunges
5 Wall Balls
5 Strict Pull-Ups

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. 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.

Workout

Every 3 Minute x 4 Rounds:

5 Back Squats, 165#/115#
10 Burpees
200m Run

AX- 135#/95#.
RX- As is
RX+ – 185#/12#

Workout Tip

Note: each round should have 30-45 seconds rest.

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.

Back Squat: you should be able to complete each round of squats in 1 set. Scale as needed.

Run: each round of running should not take you more than 60 seconds to complete.

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