Trifecta Trifecta

Monday 01.28.19

Warm-Up

A) 3 Rounds:

150m Row
15Mm Bear Crawl
15 Ring Rows

B) 2 Rounds:

8 Push Press, with dumbbells
8 Front Squats, with dumbbells
8 Kipping Pull-Ups

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press
3 sets x 4 reps

B.
Strict Pull-Ups
3 sets x 4 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 3 Strict Press followed by 3 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 3 negative pull-ups.

Workout

“EMOMDAY”

Every 2 Minutes for 8 Rounds (4 rounds of each):

A.
15 Sit-Ups
10 Dumbbell Thrusters
5 Burpees

B.
300m Row

Workout Tip

Row: the row should be completed in 90 seconds or less, decrease the row by 100m if needed.

Section A: all the movements should be completed unbroken and in a sprint fashion. You should have 30 seconds of rest before the row section.

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