Trifecta Trifecta

Monday 10.29.18


A) 4 Rounds:

250m Row
10 Strict Dumbbell Press 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 30-24-18:



Wall Balls, 14#/12#



5 sets x 3 reps
3 sets x 3 reps at 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.

Strength Tip



Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:

10 Handstand Push-Ups

Minute 2:

10 Kettlebell Swings, 70#/53#

Minute 3:

30 seconds Max Calories Row

Minute 4:

20-30 Double-Unders

Workout Tip

Handstand Push Ups: scale to Strict DB Press to a weight that you can complete 10-15 reps unbroken.

Kettlebell Swings: should be a weight that athletes can complete 10-15 reps unbroken.

Double Unders: athletes should not spend more than 40 seconds on this station.

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