Trifecta Trifecta

Wednesday 11.07.18

Warm-Up

A) 2 Rounds:

20-16-12:

Step-Ups

10-10-10:

Strict Dumbbell Press, 20lb/10lb
Knee Raises

B) 30-24-18:

Single-Unders

15-12-9:

Wall Balls, 14#/12#

Strength

Push Press

3 sets x 3 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second for each repetition at the front rack position of the press.

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

Workout

7 min AMRAP:

5 Bar Dips
10 Calorie Bike
15 Box Jump Overs, 24″/20″

– Rest 3min

7 min AMRAP:

5 Bar Dips
10 Russian Swings, 70#/53#
15 Wall Balls, 20#/14#

Workout Tip

Bar Dips: scale to close grip push-ups.

Calorie Bike: athletes should not spend more than 45 seconds on this station scale repetitions as needed.

Box Jump Overs: athletes may scale to step-ups.

Russian Kettlebell Swings: athletes should choose a load that they can complete all 10 repetitions unbroken.

Wall Balls: athletes should choose a load that they can complete all 15 repetitions unbroken.

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