Trifecta Trifecta

Thursday 10.18.18


A) 3 Minute AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

B) 3 Minute AMRAP:

100m Run
10 Wall Balls
30 sec Plank in Push-Up Position



5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.
-Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.


For Time:

80 Burpees

Every 2 Minutes:

40 Double Unders

Workout Tip

Burpees: oh yea buddy! 80 quality burpees.

Double-Unders: at the top of every 2nd minute, perform 40 double-unders or 40 seconds of double-under practice or 40 singles.

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