Trident Blog

Friday, 11 June

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Partner A -2000m Row

Partner B – AMRAP: 20 Lunges, 10 barbell Rollouts

While Partner A does 2000m row partner B will complete as many rounds as possible of 50m walking Lunges and 30 abmat situps, advanced – weighted overhead walking lunges and 15-barbell rollouts.  Score will be cumulative rounds for the team.

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Thursday 10 June 2010

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Strength/Power ( 15-20min): Deadlift: 5-5-5-5-5

Then;

Workout:

21-15-9 Reps of:

Deadlift (225/175#) Sub is Back Extension

Burpees

Pullups

Box Jumps

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Thursday 3 June 2010

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Power Clean Technique – take 10 minutes for everyone to train the Clean at intermediate weight.

Then;

2 min max Cleans (M: 95 / W: 65#)

2 min max Ring Dips (scaled to pushups)

2 min max Knees to Elbows (scaled to situps)

2 min max Double Unders (scaled to singles)

2 Rounds.

*Record total max reps of each exercise for score.

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Wednesday 2 June 2010

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Back Squat: 5-5-5-5-5

Then;

1 x Shuttle Run*

10 Wall Ball 20# / 14#

AMRAP 15 minutes.

*Shuttle run is conducted between cones set at 10, 20, 30, 40 and 50 yard distances.  Start from the 0yd line and run to 10 and back to the start…etc…until complete.  Takes approximately 90-120 seconds.

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Tuesday June 1

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The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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Saturday, 29 May 2010

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Friewalds Fire Team Challenge

Honoring a Fallen Friend “Jason Friewald”
Teams of Four for Time:
2000 M Row
160 Pullups
160 Burpee Boxjumps
160 KB Swings
200 m Walking Lunge
160 Thrusters 95#/65#
160 Hanging Windshield Wipers
160 Double Unders
Team Tire Pull
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Friday, 28 May 2010

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Deadlift: 3-3-3-3-3

Then:

21-15-9

Deadlift (225#/175#)

Ring Dips

Double Unders (Double the number of reps)

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Thursday, 27 May 2010

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Overhead Squat: 3-3-3-3-3

Then;

“Nancy”

15 Overhead Squats

Run 400m

5 Rounds for time.

OR…

10 Goblet Squats

Run 400m

5 Rounds for time.

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Wednesday, 26 May

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Push Press: 5-3-2-1-1-1

Then;

1000m Row

400m Run

200m Farmer’s Carry

200m Overhead Walk

25 Burpees

200m Farmer’s Carry

200m Overhead Walk

800m Run

For time.

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Tuesday 25 May

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Double Under Practice

Then;

“Cindy”

AMRAP 20 Min:

5 Pullups

10 Pushups

15 Air Squats

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Monday 24 May

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Continuing the Snatch Progressions…

Snatch: 1-1-1-1-1

Then;

AMRAP 10 min:

15 Power Snatches

30 Situps

OR…

AMRAP 10 Min:

10 Box Jumps

20 Situps

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Sunday 23 May

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Rest Day!

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Saturday 22 May

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Working with a partner  complete 2 rounds for time of the following exercises:

Score total number of reps per exercise as a team

first person runs while partner performs the exercise then switch

200 M Run – Pushpress

200 M Run – Pushup

200 M Run – Pullups

200 M Run – Double Unders

200 M Run – Row for cal

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Friday, 21 May 2010

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Snatch Technique Day.

Then;

2-Person Teams:

4 Rounds for time:

500m Row (full recovery after each row)

Max Rep ABMAT Situps

*Clock stops when both members have each rowed 4 x 500m.

*Score is cumulative sit-up count for the team.

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20 May 2010

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Front Squat:  5-5-5-5-5

Then;

AMRAP 12 min:

10 KB Swings (53/25#)

15 Goblet Squats (Same weights)

200m Run

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