Trifecta Trifecta

Tuesday 11.13.18


A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:



Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

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.


For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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