Trident Blog

Trident cfe Oct 12-17 Programming

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day 1-
6×400 m , 6o sec rest in btw

Day 2-
1×15 min, recover 8 min
1×8 min, recover 3 min
1×3 min, recover 2 min
2×1 min n, recover 1 min

Day 3-
10×30 sec hill repeaters recover 1 min before descending
1 min recovery at bottom ready for next repeat.

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Monday Oct 13th 2014

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Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

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Friday Oct 10th 2014

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800M cash then:

30 x Abmat

30 x Box jumps

30 x Burpee

30 x Pull up

30 x DB Thruster

100M DB lunge

400M cash out

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Thursday Oct 9th 2014

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2-3 rounds:

10 x Snatch

10 x OH Squat

10 x Roll out

200M run

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Wednesday Oct 8th 2014

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15,12,9,6
Dead Lift
600M Run

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Tuesday Oct. 7th 2014

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AFAP – 10 rounds of:

200m Row sprints

10 V-ups

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Trident CFE programming 10/6-10/12

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Day 1-
Fartlek run(don’t be tempted to go faster on the shorter periods)
1 minutes run @ 5k pace, 1 minute jog
2 minutes run@ 5k pace, 2 minute jog
3 minutes run @5k pace, 3 min jog
4 minutes run @5 k pace, 4 min jog
3 ” “
2. ” “
1. “

Day 2- 5 k test
Warm up easy jog for 20-30 minutes. Last 5 minutes of warm up, practice picking up your speed by increasing fall ...

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Monday Oct 6th 2104

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12 min AMRAP

15 slam balls

30 Double unders

6 TGU’s

 

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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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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 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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