Trifecta Trifecta

Posts Tagged ‘Back Squat’

Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19 Copy

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

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

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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.

Barbell Movements: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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.

Barbell Movements: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

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

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

For Time:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

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

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

For Time:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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