Trident Blog

Thurs, Sept 4

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Deadlift 8, 6, 6 @70, 75, 80% of 1RM

4 intervals:

10 Deadlifts (225/155)
25 Wall Balls  (20/14)

Full 60 seconds rest in-between intervals

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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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Wed, Sept 3

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In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
Hold plank in remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

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Tuesday, Sept 2

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“Trident Triple”

For time:
Row 2000 meters
150 Double Unders
Run 1 mile

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Friday, 29 August 2014

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Complete the following for time:

Row 800m

15 x chest to bar pull up

15 x thrusters (95/65)

Row 600m

12 x chest to bar pull up

12 x thrusters (115/85)

Row 400m

9 x chest to bar pull up

9 x thrusters (135/105)

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Schedule Update for Labor Day Weekend!

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This Saturday, Aug. 30th, Trident will be OPEN and running our normal Saturday classes outside at 8 a.m., 9 a.m. and 10 a.m.

On Labor Day, Monday, September 1st, Trident will be following a holiday schedule with classes at 7 a.m., 8 a.m., 9 a.m. and 10 a.m.

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Thursday, 28 August 2014

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10 Wall Balls

20 KBS

30 V-Ups

40 DUs

50 KB SDHP

40 DUs

30 V-Ups

20 KBS

10 Wall Balls

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Wednesday, 27 August 2014

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Bench Press 10-8-8 @ 65-70-75%

 

‘Upper Body Round Robin’

15 min AMRAP:

Cash In: 800m Run then,

10 DB PP (50/30)

20 Abmat Sit-ups

10 Ring Dips

20 Push-ups

10 Over the Bar ‘Heel Claps’

1 Rope Climb

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Tuesday, 26 August 2014

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

 

EMOM 12 Mins:

3 Squat Cleans (AHAP) – even mins

10 Box Jumps (24/20) – odd mins

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Monday, 25 August 2014

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“Helen”

3 Rounds For Time:

400 Meter Run

21 KBS (53/35)

12 Pull-ups

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Friday, August 22, 2014

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Curtis P is my Homeboy

AMRAP x 12min

5 Curtis P’s (95 / 65)

7 Lateral over the Bar Burpees

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Thursday, August 21, 2014

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Dr. Izumi Tabata

Strength:

Strict Press: 10, 8, 8 @ 65, 70, 75% of 1RM)

Tabata:

V-Ups

Russian KB Swing (53/35)

Air Dyne

YouTube Preview Image

 

 

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Wednesday, August 20, 2014

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Pistola

Skill Work: Pistol

Mini-WOD:

3 Rounds:

5 pistols (ea leg = 10 total)

5 ring-rows

For Time:

1-10 Ladder:

Front Squat (135 / 95)

Pull-Ups

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Tuesday, August 19, 2014

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Doughnuts and Deadlifts

Strength:

Deadlift: 10, 8, 8 @ 65, 70, 75% of 1RM

OTM for 10 Minutes

Odd: 200m Run

Even: 7 Deadlifts

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Monday, August 18, 2014

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The Ghost:

6 Rounds of:

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

YouTube Preview Image

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