Trident Blog

Thursday 14th October

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Pick Your Pull Up Poison
20 Min Amrap
Pull Ups – options are:
3 L-Pull Ups,
5 Dead Hang Pull ups,
10 Kipping Pull ups (or band assisted),
15 Jumping Pull Ups
4 Point Shuttle Run

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Wednesday 13th October

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10 Rounds for time:
10 Deadlifts (135/95)
10 Ring Push Ups
Extra: Tabata Supermans

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Tuesday October 12 2010

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Wendler cycle Week 2
Strict Press: 3-70%, 3-80% 3-90% 1- rm max
then

12 Min AMRAP:
10 Slamball or Wall Ball (20/14)
10 DB Pushpress
10 GHD or 15 Abmat

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Columbus Day

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Columbus Day Hours:
6:45, 9:30am
5:15, 6:15 pm

Monday 11th October
5 Rounds for Time of: (Scale to 3 Rds. for newer athletes)
400 M Run
10 Jumping Lunges
15 KB Swings (53#/35)

Enjoy your holiday

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Friday 8 October 2010

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5 Rounds

7 Back Squats (185#/135#)
10 Single Arm OH Walking Lunge Steps (40#/25#)
2 Rope Climb
10 Single Arm OH Walking Lunge Steps (other arm)
7 Ring Dips

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Thrusday 7 October 2010

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AMRAP 20 min

95/65 pound Deadlift, 10 reps
95/65 pound Hang clean, 8 reps
95/65 pound Push-press, 6 reps

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Wednesday 6 October 2010

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Partner WOD:

Row 500M-400M-300M-200M-100M
Rest 2min-1.5min-1min- 30s

While partner rows, complete as many reps as possible at 5 of 6 of the following:
Double Under
Step Back Lunges
K2E
Squat
Man Makers

Sit ups
(can’t do same movement twice)

Rower’s time determines partners work time at movement – rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances ...

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Tuesday 5 October 2010

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Overhead squat 3-3-3-6-1 reps (back squat can be a sub)

3@ 55% of 1 Rm

3@ 65% of 1RM

3@ 75% of 1RM

6@85% of 1RM

1 Perceived 1RM

Max tire flips 2 minutes

4 min cumulative plank holds

2 min Hollow Rocks

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Monday 4 October 2010

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Find 1RM Deadlift within 10minutes

Then immediately proceed to max rep HSPU

*Score is deadlift weight multiplied by HSPU reps.

then
8 Minutes to complete:

25 Pull-ups 25 GHD Sit-ups

25 Turkish Get-ups

*then immediately*

50 Box Jumps or Step ups 24”/20”

Scored by total working time between pull-ups, HSPUs, TGUs, and box jumps.

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Friday 1 October 2010

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4 Rounds for time
75 ft Weighted walking lunge, carrying dumbbells or plates overhead for advanced athletes
35 – 30/24 inch Box Jump
10 – Reverse Grip pullups or ring dips

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30 September 2010

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Wendler Cycle 1 week 1 Bench Press 5-5-9-1

5@ 65% of 1RM

5@ 75% of 1RM

9@85% of 1RM

1 Perceived 1RM

2 rounds for time

21 -Clapping pushups

21 -Kettlebell swings, 21 reps 53/35

21 Knees to elbows

21 Double unders

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29 September 2010

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AMRAP 20-30 minutes

5 L- Pullups +5

10 Roll-Outs +5

15 Lateral Burpees +5

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28 September 2010

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Wendler Cycle 1 week 1 Deadlift 5-5-8-1
5@ 65% of 1RM
5@ 75% of 1RM
8@85% of 1RM
1 Perceived 1RM

AMRAP 10 MIN
12 Pushjerk 65/45
10 Jumping Slamball

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27 September 2010

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“Barbara”
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds

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FIGHT GONE BAD! RESULTS

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Thanks to everyone who came out to play for Fight Gone Bad!

we raised and additional $460 bucks for some great causes.Thanks again.

Scores

MEN 3 rds
Matt Wilson 338
Tim Bishop 334
Vic Hoyos 313
Pinghan Chua 305
Robert Hall 305
Nick Szuflita 296
Terrance Battle 296
Donnie Nusbaum 294
Jason Self 250
Patrick Mallory 249
Steve Slater 237
Bill Putnam
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