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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 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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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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Trident CFE- Sept 16

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Skills and drills:

Run with PVC overhead, active shoulder, connected; Run with PVC behind back touching head, thoracic spine, and butt bone.  Keep PVC perpendicular to sky.   Individual exaggerated foot pulls.  TEAM exaggerated foot pulls

Strength:  Deadlift (bar warm-up; then add #s @ 10, 8, 6, 6)

WOD:  24 min pyramid

4 min row hard tempo

5 deadlifts (225/155 rx) then rest for remainder of 2 min

5 min row hard tempo

5 deadlifts….rest remainder of 2 min

6 min row ...

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Week 3 Endurance Programming and Homework (Sept 15-20)

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Day 1-

Drills-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms after 20 m)

Cop drill (elbows behind back; proud chest) 3 x 40 m (hold position while running in pose…release arms and continue to run)

 

10 k time trial (send scores)

***Remember to vary the surface that you run on.

 

Day 2-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms ...

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Week 2 CFE Programming Homework

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Day 1-
Drills:
Practice pose position by pulling 3×20 each leg.
Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)
Exaggerated foot pulls 3×10 each leg (then run 20 m after)

8 x 200 m  max effort with 1 minute rest in between.  Stay within 10 second deviation.

Day 2-

Drills:
Fast Carioca for 40 m x 5

Exaggerated foot pulls  3x 10 each leg (then for 20 m)

10 x 100 m EMOM

(sprint 100 ...

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Week 1 Trident CFE-Homework Programming

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Day 1-

Practice pose position by pulling 3×20 each leg.

Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)

Exaggerated foot pulls 3×10 each leg (then run 20 m after)

2x 800 m (fast!) with 1 min easy jog in between

rest 1 min easy jog

4x 400 m (really fast) with 1 min easy jog  in between

Day 2

Practice same drills above in sequence

Run 45 minutes @80-85% of 2mile Time Trial Pace.

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Tuesday Week 8 CFE WOD

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Skills and drills-cfe suspenders; staying connected and aligned

Erg-one rep max wattage on erg.

3 rds

1 min max watts on erg

rest 30 seconds

1 min to run 200 m (remainder of time is also rest)

Rest 30 seconds

1 min max rep ground to overhead 95/65

bonus:

16 rounds of 1 box jump every 10 seconds

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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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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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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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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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July 21-27 CFE homework

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Day 1-
Choose 3 drills to practice
3-4 x 1000 m with 3 minutes rest in btw. Each 1000 m piece you should pick up your speed at each minute of work so that gradually you close to 95% max speed

Day 2-
Warm up with 3 drills
8 x :20s on, :10s off, if possible use treadmill set at elevation grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.

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