Author Archive

Tuesday September 23

Posted by:

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. We will NEVER forget each and ...

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Friday July 25th

Posted by:

Every 75 seconds for 10 rounds:

 

2 Deadlifts

2 Powercleans

2 Squat Cleans

 

Then….surprise Barbell Cashout!!!

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Thursday July 24th

Posted by:

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

Posted by:

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

Posted by:

 

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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Thursday March 20

Posted by:

Bench Press: 10, 8, 8 @ 65%, 70%, 75%

 

8 Min:

10 Box Jumps (24/20)

Max rep ring push ups – ladder up by 3 every round

(10 box jumps, 3 Ring Push ups, 10 box jumps, 6 ring push ups, etc.)

 

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Wednesday March 19

Posted by:

Front Squat: 10, 8, 8 @ 65%, 70%, 75%

 

Every 3 minutes for 12 Minutes:

 

Alternate between:

Run 400M, then 15 Front Rack Lunges (95/65)

 

Row 400M, then 15 Front Rack Lunges (95/65)

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Tuesday March 12

Posted by:

5 Min EMOM (minutes 1-5)

3 Power Snatches

5 Min EMOM (minutes 6-10)

2 Power Snatches, 2 OHS

At the start of minute 11…

As many Power Snatches as possible in 1 Minute

At the start of minute 12:

As many OHS as possible in 1 minute

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Monday March 17

Posted by:

Happy Saint Patrick’s Day (now known as National Ignore The Friggin’ Snow Day)!!!

leprechaun lifting

3 Rounds of:

6 L-Pull ups

12 KB Swings

 

20 Lateral Burpees (to 45# Plate)

 

3 Rounds of:

20 Weighted Sit Ups (plate or medball)

200M Row

 

20 Lateral Burpees

 

3 Rounds of:

10 Renegade DB Rows (5/arm)

15 Ball slams

 

20 Lateral Burpees

 

 

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Friday March 14

Posted by:

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

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Wednesday March 12

Posted by:

kendrick farris clean

EMOM for 15 Minutes:

 

Minutes 1-5: 4 Powercleans (TnG)

 

Minutes 6-10: 3 Squat Cleans

 

Minutes 11-15: 2 Clusters (squat clean thrusters)

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Tuesday March 11

Posted by:

Partner WOD (teams of 2):

 

On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:

Box Jumps (round 1)

Burpees (round 2)

Shoulder to Overhead @95/65 (round 3)

KTE (round 4)

Both partners complete all row efforts and all 4 movements

1 minute rest between rounds

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Monday March 10

Posted by:

Fat Helen Intervals:

4 Intervals of:

400M run

21 KB Swings

12 C2B Pull ups

2 min rest between rounds

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