Trifecta Trifecta

Posts Tagged ‘butt-kickers’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Tuesday 12.31.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run

B) 2 Rounds with an empty bar :

8 Romanian Deadlifts
8 Thrusters

Strength

Power Clean

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean. 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.

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

For Time:

200m Run

Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead

RX+: 155#/105#
AX: 95#65#
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.

Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.

Continue ReadingNo Comments

Tuesday 12.31.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run

B) 2 Rounds with an empty bar :

8 Romanian Deadlifts
8 Thrusters

Strength

Power Clean

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean. 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.

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

For Time:

200m Run

Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead

RX+: 155#/105#
AX: 95#65#
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.

Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Saturday 12.28.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
10m Broad Jump
30 Second Plank

B) 3 Rounds:

15 Russian Swings
15 Air Squats
15 Strict Press with DB

Strength

Deadlift

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 Deadlift, 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

Alternate Station A and Station B for a total of 3 rounds each. The score is Max Burpees and Sit-Ups combined.

A. 2 Minute Clock:

12 Dumbbell Deadlifts, 50#/35#
9 Dumbbell Hang Power Cleans, 50#/35#
6 Dumbbell Shoulder-to-Overhead, 50#/35#
3 Dumbbell Front Squats, 50#/35#
Max Sit Ups

– 1 Minute Rest

B. 2 Minute Clock:

200m Run
Max Burpees

– 1 Minute Rest

Workout Tip

Station A: the dumbbell movements should not take you more than 1 minute to complete. Scale load as needed.
Station B: The run should not take you more than 1 minute to complete, scale distance as needed.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Saturday 12.28.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
10m Broad Jump
30 Second Plank

B) 3 Rounds:

15 Russian Swings
15 Air Squats
15 Strict Press with DB

Strength

Deadlift

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 Deadlift, 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

Alternate Station A and Station B for a total of 3 rounds each. The score is Max Burpees and Sit-Ups combined.

A. 2 Minute Clock:

12 Dumbbell Deadlifts, 50#/35#
9 Dumbbell Hang Power Cleans, 50#/35#
6 Dumbbell Shoulder-to-Overhead, 50#/35#
3 Dumbbell Front Squats, 50#/35#
Max Sit Ups

– 1 Minute Rest

B. 2 Minute Clock:

200m Run
Max Burpees

– 1 Minute Rest

Workout Tip

Station A: the dumbbell movements should not take you more than 1 minute to complete. Scale load as needed.
Station B: The run should not take you more than 1 minute to complete, scale distance as needed.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments