Trifecta Trifecta

Posts Tagged ‘butt-kickers’

Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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 Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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Tuesday 12.04.18

Warm-Up

A) 4 rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Wall Balls, 14#/12#

B) 1 Round:

12 Box Step Ups, 24”/20”
6 Burpees
12 Box Step Ups, 24”/20”
9 Calorie Bike
12 Box Step Ups, 24”/20”
12 GHD Sit-Ups

Strength

Push Press

3 sets x 6 reps
4 sets x 8 reps

Objective: build in repetitions of 6 until a challenging 6 rep is attained. Complete 4 sets at one weight. This is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count at the shoulders of the movement before performing the next repetition.

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

For Time:

800m Run
20 Dumbbell Push Press 50#/35#
20 Burpee Box Jump 24/20
400m Run
15 Dumbbell Push Press 50#/35#
15 Burpee Box Jump 24/20
200m Run
10 Dumbbell Push Press 50#/35#
10 Burpee Box Jump 24/20

AX: Dumbbell Press, 35#/25#
RX: As is
RX+: 70#/50#

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 Push Press: athletes should be able to complete each set of Dumbbell Push Press in 4 sets or less. Scale load as needed.

Burpee Box Jump: athletes should choose a height they feel comfortable jumping on to! Step downs may be

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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 Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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Tuesday 12.04.18

Warm-Up

A) 4 rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Wall Balls, 14#/12#

B) 1 Round:

12 Box Step Ups, 24”/20”
6 Burpees
12 Box Step Ups, 24”/20”
9 Calorie Bike
12 Box Step Ups, 24”/20”
12 GHD Sit-Ups

Strength

Push Press

3 sets x 6 reps
4 sets x 8 reps

Objective: build in repetitions of 6 until a challenging 6 rep is attained. Complete 4 sets at one weight. This is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count at the shoulders of the movement before performing the next repetition.

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

For Time:

800m Run
20 Dumbbell Push Press 50#/35#
20 Burpee Box Jump 24/20
400m Run
15 Dumbbell Push Press 50#/35#
15 Burpee Box Jump 24/20
200m Run
10 Dumbbell Push Press 50#/35#
10 Burpee Box Jump 24/20

AX: Dumbbell Press, 35#/25#
RX: As is
RX+: 70#/50#

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 Push Press: athletes should be able to complete each set of Dumbbell Push Press in 4 sets or less. Scale load as needed.

Burpee Box Jump: athletes should choose a height they feel comfortable jumping on to! Step downs may be

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: 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

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: 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

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Monday 11.26.18

Warm-Up

A) 2 Rounds:

200m Run
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#

B)60-40-20:

Single-Unders

12-8-4:

Burpees

Strength

Deadlift

4 sets x 8 reps

Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity:

For Time:

400m Run

Then,

40-30-20-10:

Wall Ball, 20#/14# to 10′

80-60-40-20:

Double-Unders

Then,

400m Run

Then

20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs

Then,

400m Run

Workout Tip

Run: athletes should not take more than 2 minutes on the 400m run.

Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.

Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.

Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.

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Monday 11.26.18

Warm-Up

A) 2 Rounds:

200m Run
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#

B)60-40-20:

Single-Unders

12-8-4:

Burpees

Strength

Deadlift

4 sets x 8 reps

Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity:

For Time:

400m Run

Then,

40-30-20-10:

Wall Ball, 20#/14# to 10′

80-60-40-20:

Double-Unders

Then,

400m Run

Then

20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs

Then,

400m Run

Workout Tip

Run: athletes should not take more than 2 minutes on the 400m run.

Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.

Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.

Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.

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Saturday 11.17.18

Warm-Up

A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows

3-3-3:

Burpees

Strength

Press

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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

Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

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.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

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Saturday 11.17.18

Warm-Up

A)3 Rounds of:

10m Butt Kicker
10m High Knees
10m Bear Crawl
5 Hand Release Push-Ups

B) 12-6-3:

Wall Balls, 14#/10#
Ring Rows

3-3-3:

Burpees

Strength

Press

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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

Every 3 Minutes x 4 Rounds:

1 Rope Climb
10 Handstand Push-Ups
200m Run

AX: Dumbbell Press, 35#/25#
RX: As is.
RX+: 4/3 inch deficit Handstand Push-Up

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.

Rope Climb: athletes should not take more than 30 seconds on this station. Scale to 5 strict pull up or 10 ring rows.

Handstand Push Ups: athletes should not take more than 40 seconds on this station. Scale to the appropriate level.

Run: athletes should not spend more than 75 seconds on the run, scale to 100m if needed.

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Saturday 11.03.18

Warm-Up

A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#

10-10-10:

Goblet Squats, 35#/26#
Push-Ups

Strength

Deadlift, 1 inch of the floor pause

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. Pause for 1 second 1 inch above the ground.

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. Pause one inch off the ground for 1 second.

Workout

9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 35#/25#
RX+: 50#/35#

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 Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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