Trifecta Trifecta

Tuesday 11.27.18


A) Every 2 Minutes for 10 min:

10 Shoulder Rolls
10 Dumbbell Squats, 35#/25#
10 Calorie Row

B) 3 Rounds:

30 Second Plank Hold
30 Second Rest
30 Ring Rows
60 Second Rest


Squat Clean

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.



10 minutes AMRAP:

1 Chest-to-Bar Pull-Up
1 Box Jump, 30″/24″
2 Chest-to-Bar Pull-Up
2 Box Jumps
3 Chest-to-Bar Pull-Up
3 Box Jumps

Workout Tip

Chest-to-Bar Pull-Up: athletes that cannot perform a chest to bar pull up should scale to strict pull-ups or strict ring rows.

Box Jumps: athletes should get out of their comfort zone with the box jumps, chose a height that is slightly higher than what they are used to.

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