Archive for May, 2014

Wednesday, May 14, 2014

Posted by:

Wednesday, May 14th

Cash In: 1000 Meter Row
Then:
6 Rounds of:
10 Wallballs
25 Russian Twist
30 Double Unders

Cash Out: 800 Meter Row

Continue Reading - >
0

Tuesday, May 13, 2014

Posted by:

Tuesday, May 13th

Strength: Deadlift: 8@70%, 6@75%, 6@80%, 10@ 50%

4 Rounds
200 meter run
10 pull-ups
10 No Push-up burpee box jumps. (20 in)
10 Sumo DL High Pulls

Continue Reading - >
0

Monday, May 12, 2014

Posted by:

Monday, May 12th

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

Continue Reading - >
0

Friday, May 9, 2014

Posted by:

Friday, May 9th

3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges (5 each leg )(135/95)

20 Box Jumps (24/20)

Run 400 meters

Continue Reading - >
0

Thursday, May 8, 2014

Posted by:

Thursday, May 8th

HSPU Skill Work

“Diane”
21-15-9
Deadlifts 155/225
HSPU

Continue Reading - >
0

Wednesday, May 7, 2014

Posted by:

Wednesday, May 7

Back Squat: 10@65%, 8@70%, 8@75%

5×10 band Good Mornings

10-1 Ladder
Goblet Squats
Ring Rows
20 Double Unders between each set

Continue Reading - >
0

Tuesday, May 6, 2014

Posted by:

Tuesday, May 6

Bench Press
10 @65%, 8@70%, 8@75%

7 Minute AMRAP
7 Push Press
7 Toes to Bar

Continue Reading - >
0

Monday, May 5, 2014

Posted by:

Monday, May 5, 2014

20 Min EMOM
Odd minutes: 45 seconds of jumping lunges. (alternating legs)

Even Minutes: 30 seconds side planks right side, 30 seconds side planks left side

Continue Reading - >
0

Redskins Cheerleaders stop by Trident!

Posted by:

Thanks for coming by!

Continue Reading - >
0

Friday, May 2, 2014

Posted by:

4-5 rounds for time:

600 meter run

10 Single Arm DB Push

Press (30/20) (5 each arm)

15 V Ups

2 Rope Climbs

Continue Reading - >
0
Page 2 of 2 12