Trifecta Trifecta

Wednesday 08.01.18


A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint


3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.


3 Rounds, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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