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Posts Tagged ‘Kettlebell Swing’

Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: This should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: push to the end of the 4 minutes.

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Wednesday 01.08.20

Warm-Up

A)
800m Run
20 seconds Handstand Hold

B) 2 Rounds:

10 Ring Rows
10 Knee Raises
5 Kipping Pull-Ups
5 Toes-to-Bar

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

4 Rounds:

4 Minutes on/2 Minutes Rest:

20 Kettlebell Swings, 53#/35#
20 GHD Sit-Ups
Max Calorie Bike

Workout Tip

Kettlebell Swings: you should be able to complete all swings in 2 sets or less, scale weight as needed.

GHD Sit-Ups: This should take you 1 minute to complete. If you are not used to GHD sit-ups, scale volume to 10 repetitions for each round.

Max Row: push to the end of the 4 minutes.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Sunday 12.29.19

Warm-Up

A) 4 Rounds
8 Wall Balls,
8 Calorie Row
8 Knee Raises

B) 2 Rounds:

8 Thrusters, with an empty bar
8 Toes-to-Bar
200m Run

Workout

3 Rounds
Every 3 Minutes Alternate A-B-C:

A.
15 Thrusters, 75#/55#
20 Toes-to-Bar

B.
15 Box Jumps, 20”/24”
20 Kettlebell Swings 53#/35#

C.
15 Calorie Bike
200m Run

RX+: 95#/65#
AX: 95#65#. Knee Raises.
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.

Stations: each station should have approx 45 Seconds or more of rest. Scale load and repetitions as needed

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Sunday 12.29.19

Warm-Up

A) 4 Rounds
8 Wall Balls,
8 Calorie Row
8 Knee Raises

B) 2 Rounds:

8 Thrusters, with an empty bar
8 Toes-to-Bar
200m Run

Workout

3 Rounds
Every 3 Minutes Alternate A-B-C:

A.
15 Thrusters, 75#/55#
20 Toes-to-Bar

B.
15 Box Jumps, 20”/24”
20 Kettlebell Swings 53#/35#

C.
15 Calorie Bike
200m Run

RX+: 95#/65#
AX: 95#65#. Knee Raises.
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.

Stations: each station should have approx 45 Seconds or more of rest. Scale load and repetitions as needed

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Friday 12.20.19

Warm-Up

A) :45 on/:15 off x 8 rounds:

Row @ RPE 8

B) 3 rounds:

10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls

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

3 Rounds for Time:

20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#

AX: 53#/35#
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.

Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.

Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.

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Friday 12.20.19

Warm-Up

A) :45 on/:15 off x 8 rounds:

Row @ RPE 8

B) 3 rounds:

10 Knee Raises
10 Russian Kettlebell Swings
10 Wall Balls

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

3 Rounds for Time:

20 Calorie Row
20 Toes to Bar
20 Wall Balls 20#/14#
20 Kettlebell Swings 70#/53#

AX: 53#/35#
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.

Toes-to-Bar: scale to knee raises if needed, or complete as many toes to bar as possible in a one minute window, then move on to the next section.

Wall Balls, Kettlebells: complete each round in 2 sets or less, scale load as needed.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

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 Snatch, 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 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

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
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.

Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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