Trifecta Trifecta

Monday 09.24.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Jog
10 Calorie Bike
5 Strict Push-Ups

B) Every 2 Minutes x 3 rounds:

9 Calories on the Rower
9 Strict Press
9 Wall Balls, 20#/14#

Strength

Push Press

3 sets x 3 reps
5 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for 5 sets. Compare to 9/12.

Workout

“EMOMDAY”

Every Minute on the Minute for 15 Minutes Alternate Stations:

Minute 1:

10 Sumo Deadlift High Pulls
10 Strict Press

Minute 2:

10 Calorie Bike
10 Calorie on The Rower

Minute 3:

Rest

AX: 65#/45#

RX: 75#/55#

RX+: 95#/65#

Workout Tip

Sumo Deadlift High Pull: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed.

Strict Press: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed. If needed set up another barbell.

Cal Bike/Row: athletes should sprint these two stations and set them up close to each other to make sure transition times are tight! Each station should not take more than 25 seconds to sprint. Scale repetitions of each movement to 8/8 if needed, or if the equipment is limited, scale to 20 calories on one machine each round

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