Trifecta Trifecta

Posts Tagged ‘Back Squat’

Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Wednesday 05.29.19

Warm-Up

A)3 Rounds:

20 Single-Unders
200m Row
20 Russian Kettlebell Swings

B) 2 Rounds:

10 Wall Balls
10 Ring Rows
20 Double-Unders

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.

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:

80 Double-Unders
40 Calorie Row
40 Wall Balls 20#/14#
8 Ring Muscle-Ups
40 Double-Unders
20 Calorie Row
20 Wall Balls, 20#/14#
4 Ring Muscle-Ups

Workout Tip

Double-Unders: you should be able to complete the first round of double-unders in 3 minutes or less, and the second round of double-unders in 90 seconds or less.

Wall Balls: you should be able to complete each set of wall balls in 4 sets or less the first round and 2 sets or less in the second round. Scale as needed.

Ring Muscle-Up: scale to chest-to-bar pull-ups if needed.

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Wednesday 05.29.19

Warm-Up

A)3 Rounds:

20 Single-Unders
200m Row
20 Russian Kettlebell Swings

B) 2 Rounds:

10 Wall Balls
10 Ring Rows
20 Double-Unders

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.

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:

80 Double-Unders
40 Calorie Row
40 Wall Balls 20#/14#
8 Ring Muscle-Ups
40 Double-Unders
20 Calorie Row
20 Wall Balls, 20#/14#
4 Ring Muscle-Ups

Workout Tip

Double-Unders: you should be able to complete the first round of double-unders in 3 minutes or less, and the second round of double-unders in 90 seconds or less.

Wall Balls: you should be able to complete each set of wall balls in 4 sets or less the first round and 2 sets or less in the second round. Scale as needed.

Ring Muscle-Up: scale to chest-to-bar pull-ups if needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[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.

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[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.

Strength Tip

Back Squat: 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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[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.

Strength Tip

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. 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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[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.

Strength Tip

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. 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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Tuesday 04.30.19

Warm-Up

A) 1 round:

200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 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.

Strength Tip

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

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Tuesday 04.30.19

Warm-Up

A) 1 round:

200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 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.

Strength Tip

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

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

Strength Tip

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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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