Trifecta Trifecta

Posts Tagged ‘Front Squat’

Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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 workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

Continue ReadingNo Comments

Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

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

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground. \
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 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

RX+: 95#/65#

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

Continue ReadingNo Comments

Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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 workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

Continue ReadingNo Comments

Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

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

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

RX+: 95#/65#

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

Continue ReadingNo Comments

Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

Continue ReadingNo Comments

Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

Continue ReadingNo Comments

Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

Continue ReadingNo Comments

Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 75#/55#

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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

Continue ReadingNo Comments

Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

Continue ReadingNo Comments

Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

Continue ReadingNo Comments

Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

Continue ReadingNo Comments

Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

Continue ReadingNo Comments