Trident Blog

Monday 5-13-13

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“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

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Friday, 10 May, 2013

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Skill: Muscle Up Progressions

For time:

4 Muscle Ups (MU)

8 Handstand Push-Ups (HSPU)

600M Run

4 MU

8 HSPU

250M Row

4 MU

8 HSPU

100M Walking Lunges

* Scale down for 4 MU is (4) Bench Dips and (4) Pull-ups.  Scale down for 8 HSPU is 4 Wall Walks OR 6 Seated DB Press

 

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Thursday, 9 May 2013

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Strength: Front Squat 6, 4, 4 (75, 80, 85%)

Then:

5 Rounds for Reps:

1 Min Double Squat Wallball

1 Min Double Unders

1 Min KBS (53/35)

1 Min Rest

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Wednesday, 8 May, 2013

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Skill Work: Clean & Jerk

Then:

“Grace”

30 Clean and Jerks for time (135/95)

In remaining time choose a skill you’d like to work on improving and do it!

 

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Tuesday, 7 May, 2013

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Strength: Bench Press 6, 4, 4 (75, 80, 85%)

For time:

Cash In: 400m Run

Then:

21-15-9

Good Mornings

Weighted Step Ups

T2B

Cash Out: 400m Run

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Monday, 6 May, 2013

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Quarterly Baseline Retest

3 RFT:

500 M Row

40 Air Squats

30 Ab-Mat Sit Ups

20 Push ups

10 Pull ups

3 Min rest b/w rounds.

Scale up to 4-5 rounds w/coach’s discretion.

 

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Friday, 3 May 2013

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For Time:

“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

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Thursday, 2 May, 2013

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5 RFT:

200m Run

10 Ring Dips

20 Step Back Lunges

30 Double Unders (3:1)

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Wednesday, 1 May, 2013

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Strength: Shoulder Press 6, 4, 4 (75, 80, 85%)

THEN:

8 Rounds; 20 sec of work, 10 sec of rest:

Hang Power Clean (95/65)

Push Press (95/65)

“Finisher”

4 Rounds, 20 sec of work, 10 sec of rest: Plank hold with opposite arm/leg raise (alt each round).

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Tuesday, 30 April 2013

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Strength: Deadlift 6, 4, 4 (75, 80, 85%)

THEN:

Rep Scheme: 10,8,6,4,2,4,6,8,10

  • KBS (53/35)
  • Deadlift (185/135)
  • T2B
  • Box Jumps (24/20)

EMOM perform 3 Burpees.

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The Night of the Low Row – 8 hours of power

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Photo taken by DJ/Mathematician Travis Dolan

Photo taken by DJ/Mathematician Travis Dolan

For those who have not heard, a group of 100 rowers in teams of four decided it’d be “fun” to row from Midnight to 8 a.m. for a very good cause this past Friday/Saturday. Together, the rowers hit 2,666,567 meters and as Dave Farag pointed out on Facebook, that’s similar to rowing from Trident to Colorado Spring, Colo.

The ...

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Monday, 29 April 2013

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CASH IN: 400m Run

4 RFT:

3 Rope Climbs

30 Push Ups

30 Sit-ups

CASH OUT: 400m Run

 

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Friday, 26 April

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For time:
500m Row
40 Lateral burpees
30 Pullups
20 Push Jerk (155/105)
100 Double unders (3:1)

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Thursday, 25 April

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Front Squat 8,6,6 @ 70, 75, 80%

For time:
“Karen”
150 Wallballs

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Wednesday, 24 April

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Snatch skill work

5 Snatch
10 TTB
200m run
5 rounds

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