Trident Blog

Tuesday, June 15 2010

Posted by:

5 round for time:

25 Double Unders

15 Burpee Box Jumps

400m run

Continue Reading - >
0

Monday 14 June

Posted by:

Working the Kipping and Butterfly Pullup

Power – Thruster:  5-3-2-1-1-1 (start light and work up to a heavy single)

Workout:

“Fran”

21-15-9

Thrusters, Pullups

OR,

30-20-10 Reps of :

Wall Ball

Ring Row

Box Jump (20”)

Continue Reading - >
0

Saturday 12 June

Posted by:


Warmup:  Dodgeball!

2-Person Team W.O.D.

“Murph”

*2 man teams:  Team members stay together for all exercises except the runs.  All work can be partitioned as the team deems appropriate.  Feeling good?  Wear a 20# vest.

Run 1 mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 mile

For time.

Continue Reading - >
0

Friday, 11 June

Posted by:

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.

Continue Reading - >
0

Thursday 10 June 2010

Posted by:

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

Continue Reading - >
0

Thursday 3 June 2010

Posted by:

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.

Continue Reading - >
0

Wednesday 2 June 2010

Posted by:

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.

Continue Reading - >
0

Tuesday June 1

Posted by:

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

Continue Reading - >
0

Saturday, 29 May 2010

Posted by:

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

Friday, 28 May 2010

Posted by:

Deadlift: 3-3-3-3-3

Then:

21-15-9

Deadlift (225#/175#)

Ring Dips

Double Unders (Double the number of reps)

Continue Reading - >
0

Thursday, 27 May 2010

Posted by:

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.

Continue Reading - >
0

Wednesday, 26 May

Posted by:

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.

Continue Reading - >
0

Tuesday 25 May

Posted by:

Double Under Practice

Then;

“Cindy”

AMRAP 20 Min:

5 Pullups

10 Pushups

15 Air Squats

Continue Reading - >
0

Monday 24 May

Posted by:

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

Continue Reading - >
0

Sunday 23 May

Posted by:

Rest Day!

Continue Reading - >
0
Page 86 of 88 «...6070808485868788