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Posts Tagged ‘Kettlebell Swing’

Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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 Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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 Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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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.

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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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.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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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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Sunday 10.27.19

Warm-Up

A) Each movement 20 seconds on/10 seconds off for 3 rounds:

Cal Row
Empty Bar Power Snatches
No Push-Up Burpee

B) 9-6-3:

Box Step-Ups
American Swings
GHD Sit-Ups

Workout

Every 3 Minutes x 5 Rounds:

15 Calorie Row
12 Dumbbell Snatches 70#/50#
9 Chest-to-Bar Pull-Ups

– 3 Minute Transition

Every 3 Minutes x 5 Rounds:

15 Burpees
12 Russian Kettlebell Swings, 70#/53#
9 Box Jumps, 24″/20

Workout Tip

Each 3 Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 reps if needed.

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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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