Trifecta Trifecta

Tuesday 08.07.18


A) Every 3 Minutes for 4 rounds:

200m Run
15 Wall Balls, unbroken 14#/10#
10 Burpees

B) 2 Rounds:

8 Back Squats, with an empty bar
16 Sit-Ups
32 Single Unders


Back Squat

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/30. This is Week 6 of 8)

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.


12 minutes AMRAP:

10 Back Rack Lunges

RX+: 135#/95#
RX: 95#/65#
AX: 75#/55#

200m Run

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

Run: athletes should not take more than 90 seconds to complete 200M run. Scale distance to 100M if needed.

Lunges: barbell should be on a rack and placed in the back squat position. Athletes should complete each set unbroken. Scale to the appropriate level. If lunges are difficult for the athlete to perform lunges unweighted.

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