Trident Blog

Thursday, January 20, 2011

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Teams of 2
Only one person works
All movements can be partitioned in any way
4k Row
50 Lateral Burpees
75 Barbell Rollouts
100 SDHP (75/55)

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Wednesday, January 19, 2011

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Wendler Dead Lift

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

20,16,10 reps of:

Double Unders

Step Ups or Bulgarian Split Squats (95/65)

Good Mornings

GHD Situps

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Tuesday, January 18, 2011

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Wendler Strict Press

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

5 Rounds For Time

21 KB Swings

11 Ring Dips

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Martin Luther King Jr,s Day

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We will be observing MLK day on Monday 17th Jan. class hours 8:30 & 9:30am

Teams of 2
Only one person works

4k Row Buy-in (or, if more than 20, can also be the buy-out)

50 Barbell Roll-out
75 Lateral Burpee
100 SDHP (75/55)
(all on the same bar, movements can be partitioned)

Friday, January 14 2011

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15 minute AMRAP

5 pullups

10 burpees

15 slamball

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Thursday, January 13 2011

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3-5 Rounds 95/65

3 Snatch

6 Overhead Squat/Front Squat

9 Push Jerk

250m Row

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Wednesday, January 12 2011

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Wendler Back Squat

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

plus optional WOD for Christina Taylor Green

15min AMRAP
30 Double Unders
15 Abmat Situp
100m sprint (Run/Row)

Optional WOD in honor of Christina Taylor-Green  “christina” http://www.huffingtonpost.com/2011/01/09/christina-taylor-green_n_806314.html
AMRAP in 20 minutes, 9 reps of the following 6 movements:
9 pull ups
9 squat cleans @ 135/95
9 KB Swings, 2/1.5 pood
9 toes-to-bar
9 push press @ 135/95
9 burpees

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Tuesday, January 11 2011

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Wendler Bench Press

3@ 70% of 1RM

3@ 80% of 1 RM

3+ @ 90@ of 1 RM

“Fran”

21,15, 9

Thruster 95/65

Pull ups

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Monday, January 10

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800m run/row

75ft OH Walking Lunge (45/25 plate)

600m Run/Row

75ft OH Walking Lunge

400 m Run/Row

75ft OH Walking Lunge

200m Run/Row

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Friday 6 January 2011

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Friday Jan 7 2010
Wendler Deadlift week 2
3@ 70% of 1RM
3@ 80% of 1RM
3+ @ 90% of 1RM

6 rds for time
12 Step back lunges or DB Bulgarian Split Squat
12 Good Mornings
12 Knees to Elbows

Extra Credit 2 min Tire Flips 5 Rope Climbs

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Thursday 6 January 2011

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Five sets for max reps of:
45 seconds of Wall Ball (20/12 lbs.)
15 seconds of Rest
45 seconds of Box Jumps 20″
15 seconds of Rest
45 seconds of Abmat Situps
1 minute and 15 seconds of Rest

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Hero WODs

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Michael P. Murphy, Medal of Honor recipient.
Image via Wikipedia

Murph, DT, JT, Josh, Badger, Nate…  You may or may not have heard these names (there are more and unfortunately the list continues to grow), maybe you have seen them on the wall at Trident.  What’s the story?  What’s behind the names ...

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Wednesday 5 January 2011

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Wendler Strict Press week 2

3@ 70% of 1RM

3@ 80% of 1RM

3+ @ 90% of 1RM

AMRAP 14 Min

250m Row

10 Push Press 95/65#

15 KB Swings 53/35#

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4 January 2011

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10,9,8,7,6,5,4,3,2,1

Barbell Rollouts

Power cleans

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Monday 4 January 2011

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“Murphy”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.

this workout will take over a hour but can be scaled to a 1/2 murph or baby murph

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