Trifecta Trifecta

Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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