Trifecta Trifecta

Posts Tagged ‘Knee Raises’

Sunday 02.09.20

Warm-Up

A) 3 Rounds:

10 Knee Raises
10 Broad Jumps
10 Dumbbell Power Cleans

B) 3 rounds:

10 Box Step-Ups
10 Ball Slams
5 Toes-to-Bar

Workout

“Kobe Bryant Memorial Workout”

In teams of 2:

Buy-in: 81 Calorie Row

Then,
5 rounds:

8 Power Cleans
24 Box Jumps, 20”/20”
20 Toes-to-Bar

13 Kettlebell Swings, 70#/53# for each athlete after each round is completed.

Buy out: 41 Burpees over the bar

RX+: 185#/125#
RX: 155#/105#
AX: 115#/75#. Knee Raises.

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 is a “Hero” Style workout.

Each number has a representation:
– 81 cal buy-in: for Kobe’s 81 pt game
– 5 rounds for his 5 rings
– 8 power cleans for his original number
– 24 box jumps for the last number he wore
– 20 toes-to-bar for his years in the NBA
– 13 kettlebell swings for the age of Gigi
– 41 for his age

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Sunday 02.09.20

Warm-Up

A) 3 Rounds:

10 Knee Raises
10 Broad Jumps
10 Dumbbell Power Cleans

B) 3 rounds:

10 Box Step-Ups
10 Ball Slams
5 Toes-to-Bar

Workout

“Kobe Bryant Memorial Workout”

In teams of 2:

Buy-in: 81 Calorie Row

Then,
5 rounds:

8 Power Cleans
24 Box Jumps, 20”/20”
20 Toes-to-Bar

13 Kettlebell Swings, 70#/53# for each athlete after each round is completed.

Buy out: 41 Burpees over the bar

RX+: 185#/125#
RX: 155#/105#
AX: 115#/75#. Knee Raises.

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 is a “Hero” Style workout.

Each number has a representation:
– 81 cal buy-in: for Kobe’s 81 pt game
– 5 rounds for his 5 rings
– 8 power cleans for his original number
– 24 box jumps for the last number he wore
– 20 toes-to-bar for his years in the NBA
– 13 kettlebell swings for the age of Gigi
– 41 for his age

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Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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.

Objective: build to an RPE of 8 for 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
RX+: 135#/95#

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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

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Tuesday 02.04.20

Warm-Up

A) 400m Run

Then, 2 rounds:

10m Butt Kickers
10 Knee Raises
10M High Knees
10 Sit-Ups

Then,
400m Run

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×4

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.

Objective: build to an RPE of 8 for 4 sets of 2 repetitions with every weight jump.

Workout

Every 5 Minutes x 3 rounds:
400m Run
20 GHD Sit-Ups
10 Power Snatches, 115#/75#

AX: Power Cleans. Sit Up.
RX: As is.
RX+: 135#/95#

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.

Every round you should have 1 minute of rest. Scale load for the snatches, or scale movement to Power Clean.

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Sunday 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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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 01.12.20

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest

Workout

30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

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 be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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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 01.01.20

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 2 Rounds:

10 Empty Bar Bench Press
20 Knee Raises
20 DB Front Squat

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press.

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

“2020”

20 Calorie Row
20 Hand Release Push-Ups
20 Calorie Row
20 Toes-to-Bar
20 Calorie Row
20 DB Squat Cleans, 50#/35#

Workout Tip

Each station should not take you more than 90 seconds to complete, scale as needed!

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Wednesday 01.01.20

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 2 Rounds:

10 Empty Bar Bench Press
20 Knee Raises
20 DB Front Squat

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press.

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

“2020”

20 Calorie Row
20 Hand Release Push-Ups
20 Calorie Row
20 Toes-to-Bar
20 Calorie Row
20 DB Squat Cleans, 50#/35#

Workout Tip

Each station should not take you more than 90 seconds to complete, scale 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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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

Continue ReadingNo Comments