WOD

Monday, January 10

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800m run/row

75ft OH Walking Lunge (45/25 plate)

600m Run/Row

75ft OH Walking Lunge

400 m Run/Row

75ft OH Walking Lunge

200m Run/Row

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Friday 6 January 2011

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Friday Jan 7 2010
Wendler Deadlift week 2
3@ 70% of 1RM
3@ 80% of 1RM
3+ @ 90% of 1RM

6 rds for time
12 Step back lunges or DB Bulgarian Split Squat
12 Good Mornings
12 Knees to Elbows

Extra Credit 2 min Tire Flips 5 Rope Climbs

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Thursday 6 January 2011

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Five sets for max reps of:
45 seconds of Wall Ball (20/12 lbs.)
15 seconds of Rest
45 seconds of Box Jumps 20″
15 seconds of Rest
45 seconds of Abmat Situps
1 minute and 15 seconds of Rest

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Wednesday 5 January 2011

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Wendler Strict Press week 2

3@ 70% of 1RM

3@ 80% of 1RM

3+ @ 90% of 1RM

AMRAP 14 Min

250m Row

10 Push Press 95/65#

15 KB Swings 53/35#

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4 January 2011

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10,9,8,7,6,5,4,3,2,1

Barbell Rollouts

Power cleans

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Monday 4 January 2011

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“Murphy”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.

this workout will take over a hour but can be scaled to a 1/2 murph or baby murph

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HAPPY NEW YEAR -TRIDENT

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You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.
Edmund Hillary

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

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30 December 2010

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150 Burpees for time

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Wednesday 29 December

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Wendler Cycle week 1 Back Squat

5×65%

5×75%

5×85%

Four rounds for time of:
Row 400 meters
50 Squats

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Tuesday 28 December 2010

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Wendler Cycle week Bench Press
5×65% 1RM
5x 75% 1RM
5x 85% 1RM
then
AMRAP 8 MIN
12 Pushups
12 Ring Rows
12 Slamballs

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Monday 27 December 2010

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Hope you all had a wonderful Holiday

Three rounds for time of:
35 Double-unders
95 pound Overhead Squats, 25 reps
15 Pull-ups

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Merry Christmas

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Wishing you and yours a very Merry Christmas

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Thursday 23 December 2010

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Partner workout:
100 med ball  pass sit-ups ,
200 meter overhead lunge (25/45 plate) ( 7 lenghts of mat or around building)1 person works other cheerleads and switch when needed,
100 med ball pass sit-ups,
200 squats(1 person working)
,
100 pullups (1 person working)

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Wednesday 22 December

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Wendler Cycle week 1 Shoulder Press

5×65%

5×75%

5×85%

AMRAP 12 min

250 m Row or 50 double unders

10 push press

15 slamball (25/15)

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Tuesday 21 December

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Wendler Cycle week 1 DeadLift

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 MIN
24 medball Situps

12 pullups
12 Deadlift- Bodyweight

AMRAP 12 min

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