Trifecta Trifecta

Tuesday 09.04.18


A) 2 Rounds:
12 cal Row
12 Lunges
12 Push-Ups

B) EMOM x 6 rounds:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups


Split Jerks

3 sets x 2 reps

Strength Tip

Split Jerk: Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.



Complete as many rounds as possible in 20 Minutes:

2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 70#

Workout Tip

This is a Hero workout dedicated to Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Muscle-Ups: if athletes cannot perform muscle ups perform 2 strict pull-ups.

Handstand Push Ups: if athletes cannot perform handstand push-ups, perform 4 strict barbell presses.

Kettlebell Swings: scale weight to 8 unbroken repetitions at a moderate weight.

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