Trident Blog

Wednesday 4 May 2011

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Teams of Two: (any order)

100 Wallball / Squat Holds (20/14)
80 Burpees / Jumping Jacks
60 Medball Situps (20/14)
40 Pullups w Medball / Plank Holds
2000m Row
1000m Medball Run (20/14)

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Tuesday May 3 2011

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Wendler Bench

5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

OTMEM for 15 mins

5 Push Press (95/65)
8 Push Ups
12 Air Squats

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Monday May 2 2011

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800m Run
21 KB Swings (53/35)
21 Thrusters (95/65)
21 Double Unders (3:1 Singles)
21 Box Jumps (24/20)

600m Run
15 KB Swings (53/35)
15 Thrusters (95/65)
15 Double Unders
15 Box Jumps (24/20)

400m Run
9 KB Swings (53/35)
9 Thrusters (95/65)
9 Double Unders
9 Box Jumps (24/20)

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Friday April 29 2011

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Cash in:  1 mile Run (or 2K row)
3-5 Rounds of (coaches call, athlete dependent for # of rounds):

10 C2B Pullups (Scaled to ring rows)
10 Burpees
10 Romanian Deadlifts (135lb/95lb – scaled as nec)

Cash out:  400m Run (or 500m row)

For time (clock runs continuous for entire WOD).

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Thursday April 28 2011

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“Grace”

30 Clean and Jerks for time (135lb / 95lb)
Full recovery;  Then;
Skill Work:  Practice a skill you are weak at and do ~10 to15 min of work (this includes the rowing machine!).

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Wednesday April 27 2011

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Wendler Bench Press
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
AMRAP 12 min:
14 DB or KB Presses (7 each arm)
14 Pistols (7 each leg)
14 Box Jumps (20” men and women)

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Tuesday, April 26 2011

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Wendler Deadlift
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
3 Rounds for time:
400m Run
20 KB Swings (53/35lb)
20 Pullups
20 Knees to Elbows

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Monday, April 25

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10, 9, 8…3, 2, 1 reps of:

 

Deadlift

Hang Power Clean

Front Squat

Push Press

 

*95lb / 65lb – Do not scale up, move faster!

 

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Friday, April 21

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Wendler Bench Press

5 @65% / 5 @ 75% / 5 @ 85% 1RM

 

Then;

 

AMRAP 15min:

25m OH Walking Lunge M 45lbs / W: 25lbs (Cones set up outside 25m intervals, or use one length of inside gym rubber)

15 Release-at-the-bottom Pushups

200m Run.

 

3 min rest

 

Tabata Plank Holds – varied positions (:30 work / :10 rest for 8 intervals, record lowest set)

 

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Thursday, 21 April 2011

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1000 Row

800m Run

400m Farmer’s Carry (Scaled to 200m) (1 x KB or DB each hand)

400m Overhead Walk (Scaled to 200m) (95lb/65lb)

50 Ring Pulls

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Wednesday april 20 1011

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Wednesday, 20 April 2011
 
Wendler Back Squat
5 @65% / 5 @ 75% / 5 @ 85% 1RM
 
Then; 
For time:
30-20-10
Deadlifts (Rx = 225/135lb – scaled as nec)
Burpees
Box Jumps

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Tuesday, 19 April 2011

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Power Clean Skill Work

12-15min, work on the Power Clean

Then;

For time:

400 meter Run
20 power cleans, see chart

200 double-unders
800 meter run

Max Clean

Workout weight
>265 lbs (>165 lbs) 205 lbs (135 lbs)
220 lbs – 264 lbs (135 lbs – 164 lbs) 185 lbs (125 lbs)
185 lbs – 219 lbs (115 lbs – 134 lbs) 165 ...
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Monday April 18, 2001

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“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

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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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