Trident Blog

Wednesday 6 October 2010

Posted by:

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 ...

Continue Reading - >
0

Tuesday 5 October 2010

Posted by:

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

Continue Reading - >
0

Monday 4 October 2010

Posted by:

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.

Continue Reading - >
0

Friday 1 October 2010

Posted by:

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

Continue Reading - >
0

30 September 2010

Posted by:

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

Continue Reading - >
0

29 September 2010

Posted by:

AMRAP 20-30 minutes

5 L- Pullups +5

10 Roll-Outs +5

15 Lateral Burpees +5

Continue Reading - >
0

28 September 2010

Posted by:

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

Continue Reading - >
0

27 September 2010

Posted by:

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

Continue Reading - >
1

FIGHT GONE BAD! RESULTS

Posted by:

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
Continue Reading - >
0

25 September

Posted by:

FIGHT GONE BAD!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One ...

Continue Reading - >
0

24 September 2010

Posted by:

Option (a)

Run-Row-Jump

15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
200 Run , 200 Row, or Jumprope (50s, 25du)
10 Power Cleans (65/95)
10 Front Squats
10 Shoulder Press
400 Run , 400 Row , or Jumprope (200s, 100du)
5 Power Cleans (65/95)
5 Front Squats
5 Shoulder Press
800 Run , 800 Row , or Jumprope (400s, 200d)

-You must choose when you want to Run, Row, or Jumprope. Pick your own poision!!!

Option (B)  (Recovery for FGB on ...

Continue Reading - >
1

Thursday 23 September 2010

Posted by:

Thursday 23 2010
500m row for time:
Three to Five rounds
30 Glute-ham sit-ups
25 Good Morning Back Extensions

Continue Reading - >
0

22 September 2010

Posted by:

“Daniel”

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Continue Reading - >
0

21 September 2010

Posted by:

3 rounds for time

1 rope climb

2  75 ft lunges (length of black mat

3 muscle ups (sub MU transitions)

400m row or run

5 HSPU

6 burpee/box jump

7 manmakers (40#/20#)

Continue Reading - >
0

20 September 2010

Posted by:

HAPPY BIRTHDAY ANDREA .. Workout, includes a little party after the last evening class all are welcome…..

Strict Press Wendler Cycle 1 Week 1  5x5x5+  1RM

“Andrea”
2 Rounds for time dressed in 70’s Costumes
19 -Pistols (ea leg) sub deck squat
19 – HSPU
19- Pullups Chest to Bar
19- Situps
19- Supermans
19- 4″ Box Jumps

Continue Reading - >
0
Page 85 of 93 «...6070808384858687...»