Trifecta Trifecta

Monday 04.15.19


A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:


5 Air Squats
1 Burpee


10 Sit-Ups
1 Burpee


Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 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.



EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
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.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

Tags: , , , , , , , , , ,

Trackback from your site.

Leave a comment