Trifecta Trifecta

Tuesday 08.21.18

Warm-Up

A) 8 min AMRAP:

500m Row

Then, as many rounds in remaining time:
3 Pull-Ups
6 Push-Ups
9 Sit-Ups
12 Double-Unders

B) 3 Rounds with an empty bar:

10 Bench Press
10 Ring Rows

Strength

Bench Press
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. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/13. This is Week 7 of 8.)

Workout

4 Rounds For Time:

4 Strict Press*
8 Toes-to-Bar
8 High Box Jumps, 30”/24”

*AX: 75#/55#
RX: 95#/65#
RX+:135#/105#

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.

Press: athletes should use a rack for the strict press. Weight should be challenging and good quality singles are acceptable.

Toes to Bar: athletes should complete each round of toes to bar in 2 or fewer sets. Scale repetitions as needed or scale to Knees to elbows or v-ups.

Box Jump: athletes should choose a height that is slightly out of their comfort zone. Athletes should take their time with each box jump and step down after each repetition.

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