Trifecta Trifecta

Posts Tagged ‘Back Squat’

Saturday 03.30.19

Warm-Up

A) 2 Rounds of:

200m Run
Rest 30 Seconds
200m Row
Rest 30 Seconds

B) 3 Rounds:

15m High Knees
15 Air Squats
15m Butt Kickers

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 10% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 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

Capacity

For Time:

21 Cal Row
21 Wall Balls, 20#/14#
15 Cal Row
15 Wall Balls, 20#/14#
9 Cal Row
9 Wall Balls, 20#/14#

Workout Tip

Row: athletes should push this station!

Wall Balls: choose a weight that you can complete each portion in 2 sets or less!

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Saturday 03.30.19

Warm-Up

A) 2 Rounds of:

200m Run
Rest 30 Seconds
200m Row
Rest 30 Seconds

B) 3 Rounds:

15m High Knees
15 Air Squats
15m Butt Kickers

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 10% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 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

Capacity

For Time:

21 Cal Row
21 Wall Balls, 20#/14#
15 Cal Row
15 Wall Balls, 20#/14#
9 Cal Row
9 Wall Balls, 20#/14#

Workout Tip

Row: athletes should push this station!

Wall Balls: choose a weight that you can complete each portion in 2 sets or less!

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 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

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 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

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 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

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 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

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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