Trident Blog

Tuesday August 12, 2014

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15-10-5

Dead Lift 275/185

HSPU

20 Box Jump (30/24)

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Monday, 11 August 2014

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1-3 RM Squat

then

25-20-15-10-5

Calorie Row

KBS (53/35)

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Friday, 8 August 2014

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For Time:

500M Row

50 Wallball (20/14)

400M Row

40 Wallball

300M Row

30 Wallball

200M Row

20 Wallball

100M Row

10 Wallball

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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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Thursday, 7 August 2014

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Strength: 1 RM Deadlift

7 Rounds:

In one minute complete 5 deadlifts (75% of 1 RM), in remaining time perform as many box jumps (24/20) as possible.

Rest one minute between rounds.

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Wednesday, 6 August 2014

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4 Min AMRAP

5 Push Up

5 Pull Up

- 2 Min Rest -

4 Min AMRAP

1 “Suicide” run

8 KTE

- 2 Min Rest -

4 Min AMRAP

10 Step Back Lunges

10 Slamball (15/10)

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Tuesday, 5 August 2014

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Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

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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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Monday, 4 August 2014

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For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

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Saturday, 2 August 2014

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31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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Friday, 1 August 2014

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In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

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Thursday, 31 July 2014

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EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

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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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Wednesday, 30 July 2014

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2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

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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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