Trifecta Trifecta

Saturday 03.10.18


A) 3 Rounds:

12 Burpee Box Jump

– Rest 30 seconds

24 Wall Ball 14lb/10lb

– Rest 30 seconds

B) 5:00 Running clock:

25yd Farmer Carry 35lb/26lb
25yd Shuttle Run


Front Squat

A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)
B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

– Rest 2 Min between sets

Barbell Walking Lunge

4 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

*Train with progressive overload and push yourself

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: weight can be taken from the rig. Start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.


2 rounds for time of:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

Men perform 115-lb. OHS, 50-lb. Dumbbell Snatches
Women perform 35-lb. OHS, 20-lb. DB Snatches

Time cap: 14 minutes

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