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Posts Tagged ‘Front Squat’

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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Sunday 07.07.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 135#/95#

30-25-20-15-10 Front Squat, 135#/95#

6-5-4-3-2 Rope Climb, 15′ Ascent

AX: 95#/65#. Pull-Ups x2
RX: As is
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.
As a team of 2 break up the total amount of work any way that you would like.

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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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Sunday 07.07.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 135#/95#

30-25-20-15-10 Front Squat, 135#/95#

6-5-4-3-2 Rope Climb, 15′ Ascent

AX: 95#/65#. Pull-Ups x2
RX: As is
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.
As a team of 2 break up the total amount of work any way that you would like.

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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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Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

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

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Thursday 06.13.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kicker
200m Run

B) 3 Rounds:

6 Front Squats, with an empty bar
6 Strict Press
3 Hang Squat Cleans
3 Strict Pull-Ups

Strength

Clean

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

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

Workout

Every 2 Minutes x 5 Rounds:

200m Run
2 Muscle-Ups
Max Power Clean

2 Minutes rest

RX: 135#/95#
AX: 95#/65#

Note: the goal is to keep a consistent intensity in ALL 5 Rounds. With the Muscle-Ups being unbroken.

Workout Tip

Run: you should not spend more than 1 minute on the 200M run, scale as needed.

Muscle-Up: you should complete this station in 30 seconds or less. Scale to one if needed or scale to 6 chest-to-bar pull-ups if possible.

Barbell: you should choose a weight that you can complete in touch and go fashion or quick singles.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges 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.

Workout

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges 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.

Workout

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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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.

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