Hanukkah WOD!
Hanukkah WOD
L’chiam!
8 Rounds of 8 Reps of:
Hang Power Clean 95/65
Front Squat 95/65
Push Press 95/65
Burpees
Pull-ups
Dips
Box Jumps 24/20
Sit-ups

Strength

Back squat 3×5@ 75 %

Wod

7 min AMRAP

+3 every round

3 shoulder to overhead 115/75

3 toes to bar

6 shoulder to overhead

6 toes to bar

Adding 3 each round

Hollow rock tabata

Skill

10 min

Work on skill of choice. I suggest handstand pushup.

WOD

3 rounds

500m row

12 HSPU

21 Burpees

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Still need a Christmas present? From now until Christmas, all apparel is discounted! Hoddies: $55, T-shirts: $15, Tanks: $20, Children’s Miracle Network T-shirt: $5. (all sales of the CMN Ts go towards our next Tired 12 event!) Impress your friends with your awesome Trinium swag!

Strength

5×5 Bent Row

WOD

for time

80 air squats/40 KB swings (24/16) /20 pull ups

40 air squats /20 KB swings/ 10 pullups

20 air squats/ 10 KB swings/ 5 pullups

40 air squats/ 20 KB swings/ 10 pullups

80 air squats/ 40 KB swings/ 20 pullups

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This weekend I traveled to Alexandria Virginia to take my L2 course. What does this mean? It means I am coming out of the course with more information on how to coach and program more effectively. It means that at Trinium we are dedicated to continuing education. This allows us  to be better trainers. It keeps us humble and always hungry for more information. It shows that we are dedicated to what we do, and we have fun doing it.

What I like about going to these extra seminars is that we are doing things right. A lot of the material sounds very similar to what we do at Trinium!

A special thanks to Steph for being my chauffeur all weekend! Way to get me there Steph!

Strength

5×2 Push jerk

*work up to a heavy double. Add weight each set. For example

2-2-2-2-2 with increasing load. The last set should be a “max” double.

WOD

5 rounds

2 Snatch 185/115

50 double unders

*as you scale keep in mind this should be heavy. You are not going to run through these snatches. Somewhere around 70-75% of your max. We are looking for set up under heavy load each time and under fatigue. You will have to take “breaks” in this WOD. Dont lift unless you are ready!

Saturday class will start at 9:30 this week. Not 10!

Strength

5×3 front squat @ 80%

Wod

50 Box jump Overs / step Overs 24/16

50 Wall Balls 20/14

50 Sumo Dead Lift High Pull 24/16

50 Burpees

50 Calorie Row

Skill

Hollow rock tabata with plank hold

20 sec hollow rock/10 sec plank

Then 10 minutes to work on a skill of choice

WOD

4 rounds

12 chest to bar pullup

12 jump lunges (total)

24 air squats

$ Cash out $

2 minutes max effort pushups

Strength

1 Power clean, 1 front squat, 1 push jerk, 1 split jerk

45% x 3 , 55 %x3, 65% x 2 75% x 2

WOD

50 Double unders

20 push press 135/95

20 Toes to bar

50 double unders

15 push jerks 135/95

20 toes to bar

50 double unders

10 split jerks

20 toes to bar

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Strength

5X5 Pendlay row

5X5 Snatch grip dead lift *Slow pull, with same weight as pendlay row

WOD

10 Rounds

3 Back Squats 225/155

row 100 m

Mark your calendars! Our Christmas Party will be Saturday the 27th. Last year was a blast full of ugly sweaters, good friends, and feats of strength. Bring family to share!

4×40 second hollow hold

Strength

Overhead squat

5×3

*work to a heavy set. Try and add 5lbs from last time

WOD

21-15-9

handstand pushups

kettlebell swings 24/16

sit ups

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