Trident Blog

Thursday August 14th, 2014

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Strength: 1-3 RM Bench

 

1) Complete the following for time:

100 x double unders

50 x DB snatch (70/40)

25 x toes to bar

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Wednesday, August 13, 2014

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Complete AMRAP in 12 minutes of:

Run 200m

10 x DB Thruster (25/15)

Run 200m

15 x DB Thrusters

Run 200m

20 x DB Thruster

etc…

(Thrusters increase by 5 each round.)

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Tuesday August 12, 2014

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15-10-5

Dead Lift 275/185

HSPU

20 Box Jump (30/24)

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Monday, 11 August 2014

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1-3 RM Squat

then

25-20-15-10-5

Calorie Row

KBS (53/35)

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Friday, 8 August 2014

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For Time:

500M Row

50 Wallball (20/14)

400M Row

40 Wallball

300M Row

30 Wallball

200M Row

20 Wallball

100M Row

10 Wallball

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Thursday, 7 August 2014

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Strength: 1 RM Deadlift

7 Rounds:

In one minute complete 5 deadlifts (75% of 1 RM), in remaining time perform as many box jumps (24/20) as possible.

Rest one minute between rounds.

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Wednesday, 6 August 2014

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4 Min AMRAP

5 Push Up

5 Pull Up

- 2 Min Rest -

4 Min AMRAP

1 “Suicide” run

8 KTE

- 2 Min Rest -

4 Min AMRAP

10 Step Back Lunges

10 Slamball (15/10)

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Tuesday, 5 August 2014

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Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

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Monday, 4 August 2014

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For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

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Saturday, 2 August 2014

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31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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Friday, 1 August 2014

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In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

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Thursday, 31 July 2014

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EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

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Wednesday, 30 July 2014

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2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

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Tuesday, 29 July 2014

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6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

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Monday, 28 July 2014

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A four letter word starting with F…

See you at the box :)

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