Trifecta Trifecta

Wednesday 08.15.18


A) 4 Rounds

2 min each round-rest remaining time

50yd Run
5 KettleBell Swing 35lb/26lb
7 Sit-Up
9 Air Squat

B) 3 Rounds with an empty bar:

10 Back Squats
20 Single-Unders


Back Squat
3 sets x 5 reps

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

Strength Tip

Back Squats: 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:

Wall Balls, 20#/14#


Workout Tip

Wall Balls: athletes should complete the first 3 rounds of wall balls in 2 sets or less, and the last 2 rounds of wall balls unbroken. Scale load as needed.

Double Unders: athletes that are unable to perform double-unders should double the repetitions and complete single-unders.

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