Archive for May, 2013

Friday May 31, 2013

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Friday  May 31, 2013

Strength:

                        Front Squats: 10@65%, 8@70%, 8@75% w/o rest 10@45%

WOD:                      

                                    “2 Times 2 Equals Fun”

Teams of 2

40 Wall balls

30 Power Cleans

20 Sledgehammer strikes

10 Rope Climbs or Cargo net climbs

*Two for two reps for each of the movements.  Example- Joe does two wallballs, Bob does two wallballs, Joe does two wallballs until they get to the total number of reps.  This will be done for all ...

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Thursday May 30, 2013

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Thursday   May 30, 2013

“Regional WOD with a twist”

                         Cash In- 100 Double Unders (3:1)

Then

4 Rounds of:

10 Handstand Push-Ups

10 Toes 2 bar

10 Shoulder 2 Overhead

Cash Out- 100 meter lunge

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Wednesday, May 29, 2013

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Wednesday, May 29, 2013

Strength: Bench Press  10@65%, 8@75%, 8@80% then w/o rest 10@40%

WOD:

5 Min Amrap of:

10 Floor Press with DBs

10 DB Thrusters

1 Min Rest

5 Min Amrap of:

10 Single Arm KB Swings (5 each arm)

10 Step Back Lunges with KB (5 each leg)

1 Min Rest

5 Min Amrap of

10 Slamball w/ no push up burpees

10 Ring Dips

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Tuesday, May 28, 2013

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Tuesday, May 28, 2013

“Annie” with a twist

50-40-30-20-10 (200 meter run or row before each set) of:

Double Unders  2:1

Abmat Sit-Ups

Example: 200 meter run then 50 DU and Abmats. 200 meter run then 40 DU and Abmat……..

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Monday, May 27 2013

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Monday May 27 2013

            “Murph”

Cash In- 1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

Cash Out-1 Mile Run

 

3>

Cash In- 800 Meter Run

10 Rounds of:

5 Push-Ups

10 Pull-Ups

15 Air Squats

Cash Out- 800 Meter Run

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5-24-2013

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“Close. Your.. Eyes…”

 

*10-15 minutes of Squat Rehab*

 

For time:

Rx:

600 meter sprints

30 Burpees

30 Dumbbell Snatch (15 each arm)

400 meter sprints

20 Burpees

20 Dumbell snatch (10 each arm)

200 meter sprints

10 Burpees

10 Dumbell snatch (5 each arm)

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From Hating to Loving My Arms

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This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com.

Deadlifts? No problem.

When I was 16, something happened to me that scarred my brain for a long time. I remember it so clearly, sitting at a friends house upstairs listening to music, just hanging out — and one of the guys said to me — “You have big arms for a girl.”

Ryan ...

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5-23-2013

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“Let me take care of you”

 

*shoulder mobility work*

 

10 minutes of strength training: Strict-Press / 10@65, 8@70, 8@75

 

10 minutes of EMOM of:

Rx:

5 Push-press (115/75)

20 DU’s

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5-23-2013

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“I’m your Gladiator”
Strength training, Dead-lift: 10@65%, 8@70%, 8@75%
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
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5-22-2013

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“I’m your Gladiator”
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Cheers!
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New Boot(y) Camp Program Starting This Summer!!

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Perfect 10: Bootcamp’s Summer Program Kicks off on June 18

Spring has sprung and summer is right around the corner. Just in time for swimsuit season, Bootcamp By Trident is proud to announce its newest program, Perfect 10 that is kicking off on June 18!

Designed especially for ladies, we’ll be getting to work, booty camp style for 10 weeks, at 10am on Tuesday and Thursday.

Boot camp ...

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5-21-2013

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“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2, one person working at a time)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-21-2013

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“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-20-2013

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“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

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5-17-2013

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“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

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