Trident Blog

Monday Oct 13th 2014

Posted by:

Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

Continue Reading - >
0

Friday Oct 10th 2014

Posted by:

800M cash then:

30 x Abmat

30 x Box jumps

30 x Burpee

30 x Pull up

30 x DB Thruster

100M DB lunge

400M cash out

Continue Reading - >
0

Thursday Oct 9th 2014

Posted by:

2-3 rounds:

10 x Snatch

10 x OH Squat

10 x Roll out

200M run

Continue Reading - >
0

Wednesday Oct 8th 2014

Posted by:

15,12,9,6
Dead Lift
600M Run

Continue Reading - >
3

Tuesday Oct. 7th 2014

Posted by:

AFAP – 10 rounds of:

200m Row sprints

10 V-ups

Continue Reading - >
0

Monday Oct 6th 2104

Posted by:

12 min AMRAP

15 slam balls

30 Double unders

6 TGU’s

 

Continue Reading - >
0

Friday October 3

Posted by:

Deadlifts 6,4,4 @ 75,80,85%

 

3 RFT:

30 cal row

20 wall ball

10 deadlifts (225/155)

Continue Reading - >
0

Thursday October 2

Posted by:

100-80-60-40-20 Double Unders

 

100M Farmers Carry, 2 Rope climbs between each completed set of double unders

Continue Reading - >
0

Wednesday Oct 1st 2014

Posted by:

EMOM x 18 minutes

Minute 1 : BB complex –

5 Bent-over Rows,

4 Hang Power Cleans,

3 Thrusters

Minute 2: 12 Burpees

Minute 3: 12 KTE

Continue Reading - >
0

Tuesday September 30

Posted by:

Strict Press 6,4,4 @ 75,80,85%

5 RFT

5 Hspu

10 box jumps

15 ball slams

Continue Reading - >
0

Monday September 29

Posted by:

3 Intervals, each for time of “EVA”

 

800 meter run

30 KB Swings (70/53)

30 Pull Ups

*Rest 2-3 minutes between completed rounds

Continue Reading - >
0

Friday September 26

Posted by:

Bench Press 6,4,4 @ 75, 80, 85% of 1RM

 

5 Rounds of:

12 Jumping Lunges

200M Sprint

12 Ring Dips

Continue Reading - >
0

Thursday September 25

Posted by:

12 Intervals – 1 minute of work, 30 seconds recovery

 

Interval 1:  8 Lateral Burpees to Plate, then max reps of plate GTO

 

Interval 2: 8 Lateral Burpees to plate, then max reps DB Bent Over Rows

 

Interval 3: 8 Lateral Burpees to plate, then max reps V-ups

 

Rotate through intervals for a total of 4 Rounds

 

You’re welcome ;)

Continue Reading - >
0

Wednesday September 25

Posted by:

Back Squat 6,4,4 @ 75, 80, 85%

 

21-15-9

Back Squat

KB Swings (70/53)

Box Jumps

Continue Reading - >
0

Tuesday Trident CFE wod

Posted by:

Skills:  FOOT STRENGTH

plyometric drills jumping barefoot!

 

wod:

for time

15 ghd

15 pull ups

15 kb swing (heavy)

15 kb goblet squats (heavy)

200 m sprint

repeat above 4 movements then 400 m sprint

repeat above 4 movements then 600 m sprint

repeat above 4 movements then 800 m sprint

Continue Reading - >
0
Page 3 of 38 12345...»