Trifecta Trifecta

Posts Tagged ‘Front Squat’

Wednesday 11.06.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Air Squats

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work
EMOMx12 minutes:
1 Squat Clean
@ RPE 8

Strength Tip

In this set, we are using 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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

5 Rounds For Time:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest

Workout Tip

Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.

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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Wednesday 11.06.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Air Squats

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work
EMOMx12 minutes:
1 Squat Clean
@ RPE 8

Strength Tip

In this set, we are using 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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

5 Rounds For Time:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest

Workout Tip

Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.

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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

Strength Tip

In this set, we are using 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.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

Strength Tip

In this set, we are using 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.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

In this set, we are using 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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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.

Run: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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