Trifecta Trifecta

Posts Tagged ‘butt-kickers’

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.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
RX- As is
RX+- 70#/53#

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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
RX- As is
RX+- 70#/53#

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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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