Trifecta Trifecta

Posts Tagged ‘Russian-Kettlebell-swing’

Sunday 05.26.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Dumbbell Press
15 Calorie Assault Bike

B) 3 Rounds:

8 Russian Kettlebell Swings, 53#/35#
4 Burpees
8 Calorie Bike
4 Dumbbell Snatches

Workout

25 Minute Ladder:

4 Power Snatches, 75#/55#
4 Handstand Push-Ups
8 Calorie Bike

Then,
8 Power Snatches, 75#/55#
8 Handstand Push-Ups
16 Calorie Bike

Then,
12 Power Snatches, 75#/55#
12 Handstand Push-Ups
24 Calorie Bike

Then,
16 Power Snatch, 75#/55#
16 Handstand Push-Ups
32 Calorie Bike…ETC

Workout Tip

Power Snatch: choose a load that you can complete in touch and go reps. Scale load as needed.

Handstand Push Ups: scale to strict Dumbbell Press if needed.

Continue ReadingNo Comments

Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. 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

Capacity

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

Continue ReadingNo Comments

Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. 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

Capacity

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

Continue ReadingNo Comments

Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
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 of the good stuff.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

Continue ReadingNo Comments

Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

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.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

Continue ReadingNo Comments

Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
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 of the good stuff.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

Continue ReadingNo Comments

Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

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.

Workout

Every 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

Continue ReadingNo Comments

Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

Continue ReadingNo Comments

Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

Continue ReadingNo Comments

Thursday 04.04.19

Warm-Up

A)3 Rounds of each station:

20 seconds on/10 seconds off

Row
Single-Unders
Russian Swings
High Knees

B) 2 Rounds:

9 Deadlifts, with an empty barbell
18 Sit-Ups

Strength

Deadlift
Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Run: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as needed.

Continue ReadingNo Comments

Thursday 04.04.19

Warm-Up

A)3 Rounds of each station:

20 seconds on/10 seconds off

Row
Single-Unders
Russian Swings
High Knees

B) 2 Rounds:

9 Deadlifts, with an empty barbell
18 Sit-Ups

Strength

Deadlift
Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Run: you should be able to complete this station in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as needed.

Continue ReadingNo Comments

Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

Continue ReadingNo Comments