Archive for 2014

Tuesday, 5 August 2014

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Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

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Week 8 Trident CFE Homework

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Day 1-
Complete 3 drills of your choice
2-3 x 2 mile @94-96 cadence; recover 2 minutes between each

Day 2-
Warm-up 1 mile easy.
5 x 200 m repeats (as fast as possible); recover 30-60 seconds
5 x 400 m repeats (as fast as possible); recover 60-90 seconds

 

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Monday, 4 August 2014

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For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

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Saturday, 2 August 2014

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31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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Friday, 1 August 2014

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In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

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Thursday, 31 July 2014

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EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

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Tuesday, July 29 CFE Wod

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100 m walking lung

50 ab mat sit ups

40 step ups 20″

20 kte

10 broad jumps

3 min rest then

4-2-1 erg interval

4 min fast; 2 min recovery paddle (embedded drill progression)

2 min fast; 1 min recovery paddle

1 min fast; 30 sec recovery paddle

2 min fast; 1 minute recovery paddle

4 min fast…DONE

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Wednesday, 30 July 2014

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2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

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Week 7 Trident CFE Homework

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Day 1:  Long Interval

2 x (1 m, 1200 m, 800 m)  Recover at least 4 minutes between each interval.

Day 2:  Tempo run

60 minutes @85% 5k pace

 

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Tuesday, 29 July 2014

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6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

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Monday, 28 July 2014

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A four letter word starting with F…

See you at the box :)

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Friday July 25th

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Every 75 seconds for 10 rounds:

 

2 Deadlifts

2 Powercleans

2 Squat Cleans

 

Then….surprise Barbell Cashout!!!

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Thursday July 24th

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HSPU

“Upside Down Annie”

 

50-40-30-20-10

Abmat Sit Ups

Double Unders

 *6 Handstand Push Ups after each completed round

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Wednesday July 23rd

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Back Squat

6,4,4 @ 75, 80, 85%

 

Every 3 Minutes for 12 Minutes:

10 Back Squats (135/95)

300M Erg SPRINT

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July 22, 2014 CFE WOD

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Skill focus: pulling low and high; team cadence

WOD-Angry Helena

3 rounds

200 m run with jumprope

21 pull ups

15 kb swings

15 box jumps

50 m prowler push

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