Trifecta Trifecta

Wednesday 08.29.18

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run, after every round of sit-ups.

Strength

Front Squat

3 sets x 3 reps

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23)

Strength Tip

Front Squats: bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat. (Compare to 8/23)

Workout

20 Minute AMRAP:

10 GHD Sit-Ups
10 Dumbbell Thrusters
400m Run

AX: 35#/20#
RX: 50#/35#
RX+:70#/50#

Workout Tip

GHD Sit-Ups: if athletes do not have access to a GHD machine, scale to Toes-to-Bar.

Dumbbell Thrusters: athletes should be able to complete each round of 10 repetitions in 2 or fewer sets. Scale load as needed.

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