Trifecta Trifecta

Thursday 09.20.18


A) EMOM for 9 minutes:

8 Calorie Row
4 Push-Ups

B) EMOM for 6 minutes

8 Shoulder Rolls
16 Double-Unders

C) EMOM for 4 minutes:

8 Strict Press, with an empty barbell
8 Lunges, with an empty barbell


Split Jerks
3 sets x 2 reps

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload. (Compare to 9/4)


3 Rounds AMRAP of :

500m Row

Max Rounds of the following:

5 Deadlifts, 185#/135#
10 Dumbbell Strict Press, 35#/25#

– Rest 90 Seconds

Workout Tip

Dumbbell Press: athletes should be able to perform 5 unbroken repetitions each time they pick the dumbbells up. Scale as needed.

Row: if athletes can not finish each round under 2:00 scale distance to 400m.

Deadlifts: athletes should be able to perform each round of deadlifts unbroken. Scale as needed.

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