Trifecta Trifecta

Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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