Trifecta Trifecta

Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

Tags: , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment