Trident Blog

Thursday, August 21, 2014

Posted by:

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

Posted by:

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

Posted by:

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

Posted by:

The Ghost:

6 Rounds of:

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

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Friday August 15th, 2014

Posted by:

Complete 3 rounds for time of:

Run 600m

20 x Burpees

10 x Clean (165/115)

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Thursday August 14th, 2014

Posted by:

Strength: 1-3 RM Bench

 

1) Complete the following for time:

100 x double unders

50 x DB snatch (70/40)

25 x toes to bar

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Wednesday, August 13, 2014

Posted by:

Complete AMRAP in 12 minutes of:

Run 200m

10 x DB Thruster (25/15)

Run 200m

15 x DB Thrusters

Run 200m

20 x DB Thruster

etc…

(Thrusters increase by 5 each round.)

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Tuesday August 12, 2014

Posted by:

15-10-5

Dead Lift 275/185

HSPU

20 Box Jump (30/24)

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Monday, 11 August 2014

Posted by:

1-3 RM Squat

then

25-20-15-10-5

Calorie Row

KBS (53/35)

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Friday, 8 August 2014

Posted by:

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

Posted by:

 

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

Posted by:

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

Posted by:

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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