Trifecta Trifecta

Saturday 09.15.18

Warm-Up

A) 4 Rounds of:

200m Run
– Rest 60 seconds
200m Row

B) 2 Rounds:

6 Burpees
12 Lunges
24 Russian Kettlebell Swings, 44#/35#

Strength

Front Squat

3 sets x 3 reps
4 sets x 3 reps

Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets.

Strength Tip

The bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

5 minutes AMRAP:

800m Run

Max Rounds:

5 Handstand Push-ups
15 Air Squats

– 2 Minute Rest

5 Minute Clock
800m Run

Max Rounds:

5 Chest-to-Bar Pull-Ups
15 Air Squats

RX: Push-Ups. Kipping Pull-Ups
AX: Push Ups. Jumping Chest-to-Bar Pull-Ups.

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.

Chest to Bar Pullup: scale repetitions to be completed in no more than one sets per round. Scale to the appropriate level.

Handstand Push Ups: scale reps for an athlete to remain unbroken, or very close. Scale to the appropriate level.

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