Trifecta Trifecta

Thursday 07.26.18

Warm-Up

20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups

3 rounds:

10 Bench Presses, with an empty bar
30 Jump Ropes

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/18. This is Week 4 of 8)

Workout

For Time:

20 Bar Dips
20 Burpees
50 Weighted Jump Ropes
15 Bar Dips
15 Burpees
50 Weighted Jump Ropes
10 Bar Dips
10 Burpees
50 Weighted Jump Ropes

Workout Tip

Bar Dips: if athletes have trouble with dips, scale to perfect strict push-ups.

Burpees: athletes should make sure to extend their hips at the end of the burpee and have their feet leave the floor.

Weighted Jump Ropes: if athletes do not have access to a weighted jump rope, have them substitute the movement with 50 Double-Unders or 100 Singles every round.

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