Trifecta Trifecta

Monday 11.26.18

Warm-Up

A) 2 Rounds:

200m Run
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#

B)60-40-20:

Single-Unders

12-8-4:

Burpees

Strength

Deadlift

4 sets x 8 reps

Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity:

For Time:

400m Run

Then,

40-30-20-10:

Wall Ball, 20#/14# to 10′

80-60-40-20:

Double-Unders

Then,

400m Run

Then

20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs

Then,

400m Run

Workout Tip

Run: athletes should not take more than 2 minutes on the 400m run.

Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.

Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.

Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.

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