Trident Blog

Tuesday, January 18, 2011

Posted by:

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

Continue Reading - >
0

Martin Luther King Jr,s Day

Posted by:

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)

Continue Reading - >
0

Friday, January 14 2011

Posted by:

15 minute AMRAP

5 pullups

10 burpees

15 slamball

Continue Reading - >
0

Thursday, January 13 2011

Posted by:

3-5 Rounds 95/65

3 Snatch

6 Overhead Squat/Front Squat

9 Push Jerk

250m Row

Continue Reading - >
0

Wednesday, January 12 2011

Posted by:

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

Continue Reading - >
1

Tuesday, January 11 2011

Posted by:

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

Continue Reading - >
1

Monday, January 10

Posted by:

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

Continue Reading - >
0

Friday 6 January 2011

Posted by:

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

Continue Reading - >
0

Thursday 6 January 2011

Posted by:

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

Continue Reading - >
0

Hero WODs

Posted by:

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 ...

Continue Reading - >
12

Wednesday 5 January 2011

Posted by:

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#

Continue Reading - >
0

4 January 2011

Posted by:

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

Barbell Rollouts

Power cleans

Continue Reading - >
0

Monday 4 January 2011

Posted by:

“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

Continue Reading - >
0

30 Day Pure Paleo Challenge – Rules and Regs:

Posted by:

30 Day Pure Paleo Challenge – Rules and Regs:
The goal is to eat ONLY foods from that qualify as paleo-friendly for the entire 30 days. In its most simplified form, this includes lean (un-processed) meats, fruits, vegetables(non-starchy), nuts, seeds and most oils.

The challenge will work on a point system. For every serving of a non-paleo food/drink that you consume, you earn points. So, obviously, points are bad, and the goal …is ...

Continue Reading - >
22

HAPPY NEW YEAR -TRIDENT

Posted by:

You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.
Edmund Hillary

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Continue Reading - >
0
Page 76 of 90 «...5060707475767778...»