Trifecta Trifecta

Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push Ups.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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