Reminder that we only have two classes tomorrow morning – 6:30 and 7:15!
Bench Press: 10, 8, 8 @ 65%, 70%, 75%
8 Min:
10 Box Jumps (24/20)
Max rep ring push ups – ladder up by 3 every round
(10 box jumps, 3 Ring Push ups, 10 box jumps, 6 ring push ups, etc.)
Front Squat: 10, 8, 8 @ 65%, 70%, 75%
Every 3 minutes for 12 Minutes:
Alternate between:
Run 400M, then 15 Front Rack Lunges (95/65)
Row 400M, then 15 Front Rack Lunges (95/65)
5 Min EMOM (minutes 1-5)
3 Power Snatches
5 Min EMOM (minutes 6-10)
2 Power Snatches, 2 OHS
At the start of minute 11…
As many Power Snatches as possible in 1 Minute
At the start of minute 12:
As many OHS as possible in 1 minute
Happy Saint Patrick’s Day (now known as National Ignore The Friggin’ Snow Day)!!!
3 Rounds of:
6 L-Pull ups
12 KB Swings
20 Lateral Burpees (to 45# Plate)
3 Rounds of:
20 Weighted Sit Ups (plate or medball)
200M Row
20 Lateral Burpees
3 Rounds of:
10 Renegade DB Rows (5/arm)
15 Ball slams
20 Lateral Burpees
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
EMOM for 15 Minutes:
Minutes 1-5: 4 Powercleans (TnG)
Minutes 6-10: 3 Squat Cleans
Minutes 11-15: 2 Clusters (squat clean thrusters)
Partner WOD (teams of 2):
On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:
Box Jumps (round 1)
Burpees (round 2)
Shoulder to Overhead @95/65 (round 3)
KTE (round 4)
Both partners complete all row efforts and all 4 movements
1 minute rest between rounds
Fat Helen Intervals:
4 Intervals of:
400M run
21 KB Swings
12 C2B Pull ups
2 min rest between rounds
14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Skill Work: Cleans
12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups
Shoulder press 2-3 rep max
Use exrx.net for conversion
10, 9, 8, 7, 6, 5, 4, 2, 1
Single Arm Push press (10 left, 10 right…9 left, 9 right…)
Box jumps
Dead Lift-2-3 rep max
Tabata This
Tabata Row
1 minute rest
Tabata Air Squat
1 minute rest
Tabata Pull ups
1 minute rest
Tabata situps
For time:
20 knees to elbow
20 plyo push ups
20 kb swings (American)
250 m row
15 knees to elbow
15 plyo push ups
15 kb swings (American)
500 m row
10 knees to elbow
10 plyo push ups
10 kb swings (American)
750 row
Reminder that Trident will have two classes on Saturday, March 22 at 6:30am and 7:15am