Summer is here, time to find your inner…
Every 3 minutes for 24 min:
Alternate between:
Cycle 1: 20 Goblet Squats (70/53), 20 Calorie Row
Cycle 2: 2 Rounds of: 8 Burpees, 8 Pull ups
Strength: 10 8,8 Back Squat @ 65/70/75% of 1 rep max
75 Thrusters (75/55) for time!
***Every time you drop the bar complete one of the following tasks:
100 m Run (alley run)
10 v-ups
10 Ring Rows
Strength: 10,8,8 Strict Press @
65/70/75% of 1 rep max
3 RFT:
5 Ring Dips
10 Burpees
15 T2B
20 KB Swings (53/35)
| 2 min. Max DU’s 30 sec. Transition 2 min. Max Calorie Row 30 sec. Transition 2 min. Max Reps Box Jumps (24/20) 1 min. Rest
1 min. Max DU’s 30 sec. Transition 1 min. Max Calorie Row 30 sec. Transition 1 min. Max Reps of Box Jumps (24/20) 1 min. Rest
30 sec. of Max DU’s 30 sec. Transition 30 sec. Max Calorie Row 30 sec. Transition 30 sec. Max Reps of Box Jumps (24/20) |
10 Min. EMOM of:
2 Power Cleans
2 Hang Power Cleans
Start with 70% of 1 Rep Max, add weight as needed
| “Murph” 1 mile run
100 pull-ups 200 push-ups 300 air squats
1 mile run |
Trident will open at 6:30 AM on Memorial Day and start the first Murph at 7:00 AM, and go every 30-min; last heat is at 10:00 AM.
15 Minute EMOM:
1 Power Snatch
1 Squat Snatch
1 OHS
Start at 70 % and add weight when needed
Chipper for Time:
60 KB (53/35)
50 Burpees
40 Pull-ups
30 v-ups
20 HSPU
10 Ring Dips
9-15-21
Deadlift (225/155)
Box Jumps (24/20)
3 Person Team Relay :
Three 7 Min AMRAPs with 1 minute of rest between each.
- 2 Rounds of :
5 PC (115/75)
5 PP (115/75)
- 200 m row (175 for women)
- 2 rounds of :
5 Burpees
5 T2B
Person works at same station for full 7 mins.
3 Rounds For Time of:
50 WBs (20/14)
100 DU’s
Bench press 6, 4, 4 @ 75%, 80%, 85%
Cash in: 200 m run backwards
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Ring dips
Cash out: 200 m run
Fight Gone Bad Style
4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work
KTE, TTB, Pull-up clusters
Double Unders
Manmakers
Airsquats
Strength/Skill-Clean and Jerk
11 min EMOM:
1 power clean
Full Squat Clean +
Clean and Jerk from the ground
(60-70% of max, aim to add weight twice during EMOM)