Trifecta Trifecta

Posts Tagged ‘butt-kickers’

Wednesday 12.18.19

Warm-Up

A) 3 Rounds:

10m High Knees
10m Butt kickers
20 Double-Unders

B) 2 Rounds:

10 Hang Power Snatches, with an empty bar
10 Wall Balls
10 Hand-Release Push-Ups

Strength

Power Snatch

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 Snatch, 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 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

9 Power Cleans, 135#/95#
9 Front Squats, 135#/95#
9 Shoulder-to-Overhead, 135#/95#
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulder-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overhead
30 Double-Unders

RX+: 185#/135#
AX: 95#/65#
RX: as is

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.

Barbell movements: scale the load so you can complete each section in unbroken sets.

Double-Unders: scale to 2x repetitions for single-unders if we do not have double-unders yet.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% 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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% 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.

Workout

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% 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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% 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.

Workout

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

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

Then 90% of [email protected] RPE9 for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% 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

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

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

Then 90% of [email protected] RPE9 for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% 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

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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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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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
RX+: 135#/95#

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.

Each station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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