Trifecta Trifecta

Posts Tagged ‘butt-kickers’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Saturday 11.30.19

[EXTENDED]40% OFF + 1lb free beef FOR LIFE!
SHOP NOW

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Monday 11.11.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
100m Run

B) 20-20-20:

Double-Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

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 squat.

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

EMOMDAY

5 rounds, every 90 Seconds:

200m Run

Then, max repetitions:

Overhead Lunges with a plate, 45#/25#

– Rest 90 seconds

Workout Tip

Set a 90-second clock and perform a 200m run, in the remainder of that 90 seconds perform max overhead lunges. Your score is your total repetitions after all 5 rounds!

Continue ReadingNo Comments

Monday 11.11.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
100m Run

B) 20-20-20:

Double-Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

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 squat.

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

EMOMDAY

5 rounds, every 90 Seconds:

200m Run

Then, max repetitions:

Overhead Lunges with a plate, 45#/25#

– Rest 90 seconds

Workout Tip

Set a 90-second clock and perform a 200m run, in the remainder of that 90 seconds perform max overhead lunges. Your score is your total repetitions after all 5 rounds!

Continue ReadingNo Comments

Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

Strength Tip

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

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

Continue ReadingNo Comments

Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 sets

Strength Tip

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

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

Continue ReadingNo Comments

Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

Continue ReadingNo Comments