Trifecta Trifecta

Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 115#/75#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

Tags: , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment