Trifecta Trifecta

Posts Tagged ‘butt-kickers’

Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 115#/75#

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 be completed with over 30 seconds of rest. Scale load or distance as needed.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 115#/75#

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 be completed with over 30 seconds of rest. Scale load or distance as needed.

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Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, 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 above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

Continue ReadingNo Comments

Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, 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 above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee

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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Yyou should be able to complete each set in 1 minute or less. Scale as nee

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

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 Back squat.

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

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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Friday 01.03.20

Warm-Up

A) 2 rounds:

10m Butt Kicker
10m Lunges
10m High Knee
10m Lunges
10 Push-Ups

B) 2 Rounds:

10 Empty bar Back Squats
200m Run

Strength

Back Squat

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 Back squat.

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

16-14-12-10-8 For Time:

Ring Dips
One-legged Squat
200m Run After Every Round

RX: as is

Workout Tip

Dips: each round should be completed in 3 sets or less. Scale repetitions as needed.
One-legged squats: scale to walking lunges if needed, or set up a small box and squat down to a low box with one leg.

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