Author Archive

Friday October 3

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

 

3 RFT:

30 cal row

20 wall ball

10 deadlifts (225/155)

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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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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 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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Monday 22 September

Posted by:

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

Posted by:

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. ...

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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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Tuesday July 22

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For Time:

5 Hang Snatch

10 Overhead Squats

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 Overhead Squats

5 Hang Snatch

family guy

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