Archive for 2014

Thursday October 2

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100-80-60-40-20 Double Unders

 

100M Farmers Carry, 2 Rope climbs between each completed set of double unders

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Wednesday Oct 1st 2014

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EMOM x 18 minutes

Minute 1 : BB complex –

5 Bent-over Rows,

4 Hang Power Cleans,

3 Thrusters

Minute 2: 12 Burpees

Minute 3: 12 KTE

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Trident CFE Tuesday WOD

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Wod #1

Erg pyramid

1 to 15 to 1; 3 light strokes in btw.

Wod #2

Push Press 5 – 3 – 5- 3
OHS 5 – 3 – 5 – 3

superset Box Jump 4 x 10@ 24″ after each OHS set

Finisher

Hollow rock 4 x :30 rest :10
Superman 4 x :30 Rest :10

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Trident CFE week 5

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Day 1-
10 minutes of 3 drills
10×150 m with 150 m walk/jog recovery
5×300 with 100 m jog recovery

Day 2-
12 k run @ 90-92 cadence

Day 3-(optional)
Tabata run
8 intervals of 20 seconds max effort; 10 seconds of rest
2 mile recovery jog

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Tuesday September 30

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

5 RFT

5 Hspu

10 box jumps

15 ball slams

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Monday September 29

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3 Intervals, each for time of “EVA”

 

800 meter run

30 KB Swings (70/53)

30 Pull Ups

*Rest 2-3 minutes between completed rounds

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Friday September 26

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Bench Press 6,4,4 @ 75, 80, 85% of 1RM

 

5 Rounds of:

12 Jumping Lunges

200M Sprint

12 Ring Dips

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Thursday September 25

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12 Intervals – 1 minute of work, 30 seconds recovery

 

Interval 1:  8 Lateral Burpees to Plate, then max reps of plate GTO

 

Interval 2: 8 Lateral Burpees to plate, then max reps DB Bent Over Rows

 

Interval 3: 8 Lateral Burpees to plate, then max reps V-ups

 

Rotate through intervals for a total of 4 Rounds

 

You’re welcome ;)

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Wednesday September 25

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

 

21-15-9

Back Squat

KB Swings (70/53)

Box Jumps

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Tuesday Trident CFE wod

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Skills:  FOOT STRENGTH

plyometric drills jumping barefoot!

 

wod:

for time

15 ghd

15 pull ups

15 kb swing (heavy)

15 kb goblet squats (heavy)

200 m sprint

repeat above 4 movements then 400 m sprint

repeat above 4 movements then 600 m sprint

repeat above 4 movements then 800 m sprint

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Pose Method of Running Glossary of Terms

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Source Posetech Website:

SHORT POSE RUNNING CONCEPTS

POSE Stance – Dr.Romanov’s discovery and contribution to the sport of running, this is the most important position in running from which all movement is generated. Also referred to as an “S-spring STANCE” – keeping the runner’s body perfectly balanced on one leg, with weight above the forefoot and knee bent, making the body compact and loaded with elastic energy. [Continue Reading - >

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Tuesday September 23

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Every 90 seconds for 12 cycles (alternating):

 

Odd Cycles:

200 M Sprint

 

Even Cycles:

8 TTB

4 Power Snatches

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Trident CFE Week 4 Programming/Homework

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Day 1-
3 rds
Run 400 m
Sprint 100 m
Recovery Run 300 m
Sprint 200 m
Recovery Run 200 m
Sprint 300 m
Recovery Run 100 m
Sprint 400 m

Day 2-
Complete 15 minutes of drills of your choice
Run 45 minutes @ 92 cadence

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Monday 22 September

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erg-meme-2

Teams of 3:

3×8 min relays:

Athlete 1: 200M Row sprint (175W)

Athlete 2: 15 Burpees

Athlete 3: 2 Rounds of 6 Front Squats, 6 Push Press (95/65)

1 min rest between rounds

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Charlie’s Still In The Game…1 Year Later

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keeping-charlie-slider

Well my Trident family, it’s been exactly one year since Charlie’s fundraiser WOD and this day marks the anniversary of the most powerful display of human compassion and kindness that I’ve ever experienced. I still cannot accurately express my gratitude for what the Trident community did for me and my family on that day. That memory will be planted in our memory forever. We ...

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