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Posts Tagged ‘Kettlebell Windmill’

Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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.

Row: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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.

Row: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

Continue ReadingNo Comments

Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 225#/155#

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 have over a minute of rest for each station, scale repetitions as needed.

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Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 225#/155#

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 have over a minute of rest for each station, scale repetitions as needed.

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Monday 06.17.19

Warm-Up

A) 2 Rounds:

4 Windmills, Each side
8 Dumbbell Snatches
12 Ball Slams

B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Snatch from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

“EMOMDAY”

EMOMx12, alternate stations A, B, C, and D.

A.Minute 1:
3-5 Strict Handstand Push-Ups
5-10 Kipping Handstand Push-Ups

B. Minute 2:
3-5 Strict Pull-Up
5-10 Kipping Pull-Up

C. Minute 3:
5-10 American Swing 70#/53#
10-15 Russian Swings 70#/53#

D. Minute 4:
100m Sprint

Workout Tip

Note: you will perform each station 4 times, alternating a total of 4 rounds.

Minute 1 and 2: the goal is to start with a difficult or strict movement and then finish with an easier or kipping variation.

Minute 3: the same kettlebell for an unbroken set of swings should be used.

Minute 4: you should be able to complete this station in 40 seconds or less.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

In this set, we use 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 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 95#/65#

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 barbell section should be completed in an unbroken set. Scale load as needed.

Continue ReadingNo Comments

Monday 06.17.19

Warm-Up

A) 2 Rounds:

4 Windmills, Each side
8 Dumbbell Snatches
12 Ball Slams

B) 3 Rounds, with an empty barbell:
1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Snatch from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

“EMOMDAY”

EMOMx12, alternate stations A, B, C, and D.

A.Minute 1:
3-5 Strict Handstand Push-Ups
5-10 Kipping Handstand Push-Ups

B. Minute 2:
3-5 Strict Pull-Up
5-10 Kipping Pull-Up

C. Minute 3:
5-10 American Swing 70#/53#
10-15 Russian Swings 70#/53#

D. Minute 4:
100m Sprint

Workout Tip

Note: you will perform each station 4 times, alternating a total of 4 rounds.

Minute 1 and 2: the goal is to start with a difficult or strict movement and then finish with an easier or kipping variation.

Minute 3: the same kettlebell for an unbroken set of swings should be used.

Minute 4: you should be able to complete this station in 40 seconds or less.

Continue ReadingNo Comments

Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

In this set, we use 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 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 95#/65#

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 barbell section should be completed in an unbroken set. Scale load as needed.

Continue ReadingNo Comments