Trident Blog

Monday April 18, 2001

Posted by:

“Daniel”
50 Pull-ups (or Ring Rows)
400 meter run
95 pound Thruster, 21 reps (Women’s weight: 65lb)
800 meter run
95 pound Thruster, 21 reps (Women’s weight: 65lb)
400 meter run
50 Pull-ups (or Ring Rows)

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Thursday April 14, 2011

Posted by:

Couplet Hell

6 Min Amrap:

200 M Row, 10 Slamball

2 Min Rest.

5 Min Max Ladder Up: (1 rep each movement, then 2 reps each movement, 3, etc.)

chest to bar Pull ups, burpees

2 Min Rest

4 Min Max Ladder Up:

Jumping lunges, Push Ups

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Wednesday, April 13, 2011

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Deadlift – Wendler Week 1

5,5,5+ @65%, 75%, 85%

12 Min Amrap:

5 Deadlifts @ 225#/155#, 10 Ring Dips, 15 Medball Sit ups

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Tuesday April 12, 2011

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Shoulder Press – Wendler Week 1

5@ 65%, 5@75%, 5+@85%

“Jackie”

1K Row, 50 Thrusters @45#, 30 Pull Ups

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Monday April 11, 2011

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800 M Run

40,30, 20, 10

Goblet Squats

KB Swings (53/35)

Box Jumps (24/20’’)

800 M Run

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Friday April 8, 2011

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

95#/65# Front Squat

95#/65# Push Press

2 Push-up Burpees

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Thursday April 7, 2011

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Weighted Pull Ups (5,4,3,2,1,1,1)

Work Dead Hangs Or L-Pull Ups Or Practice Kipping

5 Min Max Distance Row

Rest 2 Min

5 Min Max Reps Sit ups

(start on either station)

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Wednesday April 6, 2011

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Clean and jerk

12 Min to find 1Rm Clean and Jerk

4 Rds for time:

6 clean and jerk (135/95#)

9 Burpees

12 Slamball

Enhanced by Zemanta
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Tuesday, April 5, 2011

Posted by:

For Time:
500 M Row
30 Wall Ball
30 Box Jumps
30 Air Squats
30 Push Ups
30 TTB or KTE
30 Ring Dips
30 Weighted Lunges (25/15)
30 Sledge Strikes
30 KB High Pulls

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Monday April 4, 2011

Posted by:

“Angry Helen”
5 Rounds of:
400 M Run
21 KB Swings 53/35#
12 Pull Ups Advanced: Chest to Bar Pull Ups

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Thursday, March 31, 2011

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Wendler Cycle- Bench Press

5@ 75%

3@ 85%

1+ @ 95%

4 Rds for  time

5 HSPU or 5 Incline Pushups (feet on box or plates) for beginners

30 Abmat Situps

250 m row

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Wednesday, March 30, 2011

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Wendler Cycle-Back Squat

5@ 75%

3@ 85%

1+ @ 95%

2 -10 min AMRAP couplets

20 Jumping Slamball

20 Pushups

2 min rest

7 ring rows

7 Burpees

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Tuesday, March 29, 2011

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Don’t forget to register for the USAW workshop on Saturday and Yoga on Sunday

15-20 min to work on the Snatch and Snatch progressions

WOD
4 rounds
3- Squat Snatch 75/53#
12 Overhead Squats
400 m run

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Monday, March 28, 2011

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Tabata Something Else-Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end
Pushups
Ab Mat Situps
Pullups
Air Squats

Extra credit – 60 bull whips

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Saturday, March 26, 2011

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WOD for Major Dick Winters ( By James Gallagher)

4 Round for Time:

With a weighted vest:

800m run

21 burpees

10 pull-ups

5 handstand push-ups

* Sub out the Pullups for people who came Friday and

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