Archive for March, 2014

Monday March 10

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Fat Helen Intervals:

4 Intervals of:

400M run

21 KB Swings

12 C2B Pull ups

2 min rest between rounds

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Friday, March 7, 2014

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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

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Thursday, March 6, 2014

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Skill Work: Cleans

12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups

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Wednesday, March 5, 2014

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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

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Tuesday, March 4, 2014

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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

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Monday, March 3, 2014

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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

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Sat, March 22 Class Schedule

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Reminder that Trident will have two classes on Saturday, March 22 at 6:30am and 7:15am

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