Trifecta Trifecta

Sunday 06.03.18


A) 3 Rounds:

8 Burpee Box Jumps
30 sec rest
10 Wall Balls 14lb/10lb
30 sec rest

B) Run 200m x 3 sets

Rest = time it took to complete the run before you start again


Back Squat

A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 6 reps @ 90% of set A
C) 1 set x 8-10 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.


18 Min EMOM:

A)7 Toes-to-Bar (or 16 Double-Unders)

B) 7 Dumbbell Snatch 50lb/40lb (or 4 Box Jumps 30”/24”)

C) Rest

* 3 sections, each completed one after the other 6 times for a total of 18 rounds of work

– Sub Toes-to-Bar with Abmat Sit-Ups
– Sub Double-Unders with x 2 Single-Unders
– Scale weight and Box Jump height accordingly

Workout Tip

Today is all about hip flexion, power, and agility. Complete each section with the minute time domain and rest in that minute with the remaining time. Go hard with the movements because the 3rd round is rest!

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