Trifecta Trifecta

Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

Tags: , , , , , , ,

Trackback from your site.

Leave a comment