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Posts Tagged ‘Kettlebell Windmill’

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.

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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.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 115#/75#

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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 115#/75#

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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

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