Trifecta Trifecta

Sunday 09.16.18

Warm-Up

A) 2 Rounds, 40sec work / 20 sec rest of:

American Kettlebell Swing, 35#/26#
Air Squat
Calorie Row
Dumbbell Power Snatch, alternating arms every repetition, 30#/15#

Workout

“7th Heaven”

7 Minute AMRAP:

Max Calorie Row

– 3-minute Rest

7 Minute AMRAP:

15 Wall Balls, 20#/14#
12 Power Snatches, 75#/55#
9 Thrusters, 75#/55#
6 Burpees over the Bar

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Snatches, 50#/35#
10 Hand Release Push-Ups
10 Box Jumps, 20”/20”

– 3-Minute Rest

7 Minute AMRAP:

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Hang Power Cleans, 50#/35#
10 Dumbbell Shoulder to Overhead, 50#/35#

Workout Tip

Wall Balls / Power Snatches / Thrusters: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

DB Snatches: athletes should alternate each repetition, 5/5.

Push-Ups / Box Jumps: athletes should complete each round of 10 in less than 30 seconds each round, scale repetitions as needed.

Dumbbell Lunge / Dumbbell Hang Power Cleans / Dumbbell Shoulder to Overhead: athletes should complete each round of wall balls in 2 sets or less. Scale load as needed.

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