Trident Blog

Wednesday, March 23, 2011

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3 Rounds Total: Score total for all reps+cals

2 Min Row (for calories)

2 Min Rest

2 Min Double Unders

2 Min Rest

2 Min Ring Dips or Bar Dips

2 Min Rest

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Tuesday, March 22, 2011

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Wendler Cycle-Deadlift
5@ 75%
3@ 85%
1+ @ 95%

AMRAP 12 Minutes
5 Deadlifts 60% of 1RM
10 Pullups (Advanced Chest to bar)
200 M Run

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Monday, March 21, 2011

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AMRAP 3 Minutes
3 Thrusters
6 Burpees
9 Sit Ups
Rest 1 Minute, Repeat for a total of 5 Cycles

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Friday 18 Mar 2011

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10 Min to work the Jerk or Clean and Jerk

then

Clean and Jerk (155/105) (135/95) (95/65)

1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks 1 Round of Cindy

3 Clean and Jerks 1 Round of Cindy

4 Clean and Jerks 1 Round of Cindy…

Continue this until you get to 10 Clean and Jerks, then finish with a round of Cindy

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Thursday 17 Mar 2011

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Wendler Back Squat
3@70%

3@80%

3+@90%

15 Min AMRAP:
5 DB/Barbell Step-ups (each leg) 20” Box
10 Ring rows
15 Burpee/ burpee  pullups (advanced)

** Extra Credit – Double Under and Snatch Practice

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Wed 16 Mar, 2011

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HAPPY BIRTHDAY coach Dave Diamond”
Wed 16 Mar, 2011
WOD
“Dirty Diamond
or
“Davey D”

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Tuesday 15 Mar 2011

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Wendler Bench Press
3@70%
3@80%
3+@90%

Tabata Tuesday
Row
Situps
Slamball

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Monday Mar 14, 2011

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Run 800 meters
3 Rounds
10 KB Swings
10 Pull ups
Run 400 meters
3 Rounds
15 WallBall
15 Pushups
Run 200 meters
3 Rounds
20 Situps
20 Gobblet Squats KB or DB

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Friday, March 11, 2011

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Choose your own Hero workout-one rule: You must be doing the same workout as one other person in class so that no one is working out alone and you have someone to push you.

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Thursday, Mar 10, 2011

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Every minute on the minute for upto 20 min
3 Power Cleans, 6 Kb swings ( or DB Swings)

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Wednesday, Mar 9, 2011

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Wendler Deadlift

3@70%

3@80%

3@90%
100-your age of :

Box jumps

Burpees

Toes to bar/ Knees to Elbow

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Tuesday, Mar 8, 2011

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Wendler Strict Press

3@70%

3@80%

3@90%

WOD: In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

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Tuesday, 8 March 2011

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Wendler Strict Press
3@70%
3@80%
3@90%


In 4 minutes, run 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

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Monday, Mar 7 2011

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“Trevor”
In teams of 4, complete the following for time: (2 people working at a time)
300 Pull-ups
400 Push-ups
500 Sit Ups
600 Squats
*numbers will be adjusted for teams of 3 or 5!

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Friday, Mar 4 2011

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10 mins snatch skill work

5 snatch or 10 DB snatch (85/55)

200m Run or sub 50 Double Unders

4 rounds

 

Cash out: 800 m row or 800m run

 

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