Trifecta Trifecta

Tuesday 10.23.18


A) 100m Row
5 Push-Ups
5 Wall Balls, 12#/10#
100m Row
10 Push-Ups
10 Wall Balls, 12#/10#
100m Row
15 Push-Ups
15 Wall Balls, 12#/10#

B) Every 40 seconds for 4 rounds:

6 Strict Press, with an Empty Bar
3 Burpee



5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.


Every 3 Minutes x 4 rounds:

300m Row
15 Ball Slams, 35#/25#

Workout Tip

Row: athletes should complete row in less than 90 seconds, scale distance as needed.

Ball Slams: weight should be moderate to light! Athletes should be able to complete all 15 ball slams in less than 45 seconds. Scale as needed.

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