Trident Blog

Trident CFE Week 7 Programming

Posted by:

Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence

Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
Continue Reading - >

0

Monday, May 11, 2015

Posted by:

suit_purple

Marcel Mayhem

15 min amrap ladder
1 hand release push up
2 abmat situps
3 ring rows/pull ups
2 hand release push-ups
3 abmat situps
4 ring rows/pull ups
3 hand release push ups
4 abmat situps
5 ring rows/pull ups

Continue Reading - >
0

Friday, May 8, 2015

Posted by:

Snatch skill work
Work up to 1 RM

Then
“Isabel”
Snatch 135/95#, 30 reps for time

Continue Reading - >
0

Thursday, May 7, 2015

Posted by:

Rally in the alley!!!
14 min AMRAP:
5 tire flips
1 Rope Climbs or 1 Wall Climb
100m Farmers Carry,
10 no push-up burpees

Continue Reading - >
0

Trident CFE WOD, Cinco de Mayo

Posted by:

Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)

 

Continue Reading - >
0

Wednesday, May 6, 2015

Posted by:

Dead lift 6, 4, 4 @ 75%, 80%, 85%

15-12-9-6-3
Sdhp (95#, 65#)
box jumps 30”, 24”
chin ups (not pull ups)

Continue Reading - >
0

Tuesday, May 5, 2015

Posted by:

Strict Press 6, 4, 4 @75%, 80%, 85%

10 min AMRAP
200 m row
5 HSPU

**It’s warm folks! Don’t forget to drink water before, during, and after workout.

Continue Reading - >
0

Monday, May 4, 2015

Posted by:

(Throwback from Oct 21, 2013)
800m Run
21 one arm KB Swings (53/35)
21 Wall Ball (20/14)
21 weighted sit-ups
21 jumping lunges

600m Run
15 one arm KB Swings (53/35)
15 Wall Ball (20/14)
15 weighted sit-ups
15 jumping lunges

400m Run
9 one arm KB Swings (53/35)
9 Wall Ball (20/14)
9 weighted sit-ups
9 jumping lunges

Continue Reading - >
0

1 May 2015

Posted by:

Bergeron Beep Test (modified)

13 min EMOM for as long as possible:
5 Thrusters, 75/55
5 Pull ups
5 Burpees

Continue Reading - >
0

30 April 2015

Posted by:

Bench Strength
8,6,6 @ 70,75,80%

20 Double Unders
6 Push Press 115/80
600m Run
30 Double Unders
8 Push Press
400m Run
40 Double Unders
10 Push Press
200m Run
50 Double Unders
12 Push Press

Continue Reading - >
0

29 April 2015

Posted by:

Tabata Squats with a new spin.

Then, a little run. I dare you to give it your all.

Continue Reading - >
0

28 April 2015

Posted by:

Press Strength
8,6,6 @ 70,75,80%

8 min AMRAP

8 Ring Rows/5 Strict Pull-Ups
15 V-Ups
(Every minute starting at 1 minute, 5 burpees)

Continue Reading - >
0

27 April 2015

Posted by:

Weekend is done. Time to get back on the grind.

4 min AMRAP A

8 Ring Dips
8 Hang Power Cleans 135/95

4 min AMRAP B

8 Lateral jump over bar
8 Deadlifts

 

Continue Reading - >
0

24 April 2015

Posted by:

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.

Continue Reading - >
0

23 April 2015

Posted by:

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.

Continue Reading - >
0
Page 2 of 102 12345...»