Trident Blog

24 April 2015

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Friday’s WOD will be a fun one. Movements will be:
Toes to Bar
Push-ups
Power Cleans, 135/95

Remember red light green light? Well, it’s just like that.

Only different.

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23 April 2015

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Deadlift
8,6,6 @ 70,75,80%

8 min AMRAP
8 DB Single Arm Thrusters
12 Lunges (6 each leg)

Yes, you read that right. Just you, one dumbbell, and your thoughts for 8 whole minutes of fun.

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CFE workout, Tuesday, March 21, 2015

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Skills and drills-

Stable arm drill

Group exaggerated foot pull

Partner band drill

Crossfit suspenders

3-legged cadence running

then…

Strength and Conditioning WOD (a.k.a. recovery wod)

3 x 15 kb

3 x 15 pull ups

3 x 15 ghd

3 x 15 hip extension

 

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22 April 2015

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Back Squat
8,6,6 @ 70, 75, 80%

12 min AMRAP
6 Pull-Ups/Chest-To-Bar
200m Run

Simple WOD. You already know what that means!

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21 April 2015

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PARTNER WOD

14 Rounds For Time (7 each):
7 Box Jumps, 30/24″ aka HIGHER THAN USUAL
100m sprint
7 Kettlebell Swing (American) 70/53
100m Sprint

Let’s see you try that high box jump today!

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20 April 2015

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“Baseline”
500 m row
40 air squats
30 push-ups
20 sit-ups
10 pull-ups

3 mins rest b/t efforts

Compare to 21Nov & 27Jun 2014; 6May & 4Feb 2013; 11Jul & 30Jan 2012; 21Oct, 9May 2011

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Trident CFE week 4

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Day 1-
Do 3 drills of your choice
Then
2×800 rest as long as it takes you to run 800 m (rest :work is 1:1)
4x400m (rest :work is 1:1)
6x200m (rest:work is 1:1)

Day 2-
Do 3 drills of your choice
Then
5k time trial

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Friday, April 17, 2015

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AMRAP 25

200m Run

7 Power Cleans (95/75)

7 Burpees

250m Row

7 Thrusters (95/75)

7 Pull-ups

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Thursday, April 16, 2015

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Bench Press

10-8-8 @ 65, 70, 75%

then FT:

55 Floor Presses

75 Abmat Sit-up

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Wednesday, April 15, 2015

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EMOM 9

2 Deadlifts

3 Hang Power Cleans

4 Push Jerks

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Trident CFE, Tuesday, April 14

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Skill focus- strengthening feet to make us more efficient at pulling

Jump rope drills 30 sec both feet, 30 sec single feet x 2; 10 both feet, 10 left, 10 right x 2

Pulling from box drills

WOD-

1×8 min erg, 3 min recovery

1×3 min erg, 2 min recovery

2×1 min erg, 1 min recovery

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Tuesday, April 14th, 2015

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Strict Press  10-8-8 @ 65, 70, 75%

then

7 Rounds

5 Strict Press (40 – 50% 1RM)

5 Strict Pull-ups

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Trident CFE Week 3 Programming Homework

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Mechanics

Day 1-Ladder sprint:  100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery

repeat 1 more time

Day 2-  4 x 800 m  with 2 minutes walk recovery btw each rep

Consistency
Day 1- Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with ...
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Monday, April 13, 2015

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10 Intervals

150m Row sprint

10 Burpees

90 sec rest

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Friday, April 10, 2015

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Friday Chipper

1K row cash-in

50 V-up

50 Push-ups

5 Rope Climbs

50 Slam Balls

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