Trifecta Trifecta

Tuesday 09.11.18


A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
30 rest

B)3 Rounds:

1min Calorie Bike at a 7/10 effort.
10 Back Squats, With an Empty Bar


Back Squat

3 sets x 4 reps
4 sets x 4 reps

Objective: build in repetitions of four until a challenging four rep is attained, then repeat the same weight for three more sets of four repetitions. Compare to 9/3.

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.


2016 Regionals Events ¾

0:00- 9:00

For Time:

104 Wall Ball, 20#/14#
52 Pull-Ups


4 Rounds For Time:

28 One-Legged Squats, alternating
15 Hang Power Cleans, 115#/80#

Workout Tip

Wall Ball: athlete should be able to complete the wall ball in no more than 5 minutes, to give them a minimum of 4 minutes to do pull-ups.

Pull-Up: athletes should be able to complete their reps in 4 minutes or less. Scale repetitions accordingly. For athletes that cannot perform pull-ups have them scale to jumping pull-ups. Make sure athletes know to jump and drop, NOT lower themselves slowly from the top!

One Legged Squat: athletes should complete all 28 each round under 2 minutes. Scale repetitions as needed. The movement may be scaled to one-legged squat on a box (non-working leg hanging straight down).

Power Clean: athlete should be able to complete each round in less than 2 minutes. Scale load as needed.

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