Trifecta Trifecta

Sunday 11.04.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

10 Dumbbell Snatch, 35#/25#
10 Calorie Row
200m Run

B) 2 Rounds:

10 Jumping Pull-Ups
20 Air Squats
30 Sec Plank

Workout

“Buy in to Buy the Win”

Buy In:

2 Rounds:

15 Power Snatches 75#/55#
15 Burpees

Then:

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups
800m Run

Then:

Buy Out:

2 Rounds:

15 Power Snatches, 75#/55#
15 Burpees

Workout Tip

Power Snatch: weight should be light enough where athletes can complete sets of 5 repetitions each time they grab the bar.

Burpees: good old fashion burpees. Get vertical!

Wall Balls: choose a weight that you can complete in sets of 10.

Chest-to-Bar Pull-Ups: athletes may scale to strict pull-ups or kipping pull-ups!

Run: run should not take athletes more than 5 minutes to complete. Scale distance as needed.

Tags: , , , , , , , , ,

Trackback from your site.

Leave a comment