Author Archive

Thursday, July 25

Posted by:

EMOM for 18 Minutes:

 

Odd minutes: 3 Burpees, 2 Hang Squat Cleans

Even Minutes: 3 Burpees, 6 Pull Ups

Continue Reading - >
0

Wednesday July 24

Posted by:

STRENGTH: Strict Press 10, 8,8@ 65, 70, 75% of 1RM

 

CONDITIONING:

Push Press

KTE

Box Jumps

(For Volume) ;)

Continue Reading - >
0

Tuesday July 23

Posted by:

Strength: Deadlift 10, 8, 8 @65, 70, 75% of 1RM

 

5 Rounds for time of:

3 Sumo Deadlifts (AHAP)

6 double KB Swings(1 Russian, 1 American) (70/53#)

9 Ring Dips

Continue Reading - >
0

Monday July 22nd

Posted by:

FRANERVALS!!!

5 Rounds of:

15 DB Thrusters (35/20#)

15 Chest To Bar Pull Ups

200M SPRINT

*rest 2 minutes between rounds

Continue Reading - >
0

New Boot(y) Camp Program Starting This Summer!!

Posted by:

trident_bootcamp_logo_blk

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 ...

Continue Reading - >
0

Thursday 11 April

Posted by:

“The Perfect Punch”

3 Rounds of 10 Slamball, 10 Burpees

50 Double Unders

3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions

50 Double Unders

3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)

50 Double Unders

Continue Reading - >
0

Wednesday 10 April

Posted by:

Wednesday 10 April:

 

This 5 Round Beauty Will Involve a Combination of Barbell Movements and short sprints!!

 

 

 

 

Continue Reading - >
0

Tuesday 9 April

Posted by:

Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%

bench press

10 Minute Max Ascending Ladder (starting at 5 reps):

DB Push Ups

Renegade Rows

Box Jumps (30/24”)

 

*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.

 

BONUS WORK: 50 KTE for Time 

Continue Reading - >
0

Monday 8 April

Posted by:

Fat Helen Intervals!!!

 

4-5 Intervals of:

400M Run, 21 KB Swings (70/53#), 12 C2B Pull Ups

 

*Complete Each Interval As Fast As Possible and Rest 90 seconds between each round

Continue Reading - >
0

Friday 5 April

Posted by:

DEADLIFT 10, 8, 8 @65, 70, 75% of 1RM

 

Diane”

21-15-9

Deadlift (225/155)

Handstand Push ups

Continue Reading - >
0

Wednesday 3 April

Posted by:

4 min clock: Cash in with 500 M Row, then max reps with remaining time of:

1.)   Chest to Bar Pull Ups

2.)    Ring Push Ups

3.)    Single-Arm Russian KB Swings (L)

4.)    Single Arm Russian KB Swings (R)

 

*2 Min Rest between rounds

Continue Reading - >
0

Tuesday 2 April

Posted by:

15 Minute Clock – EMOM

Minutes 1-5: 1 Squat Clean (185/115#), plus 1 Front Squat

Minutes 6-10: 1 Squat Clean (155/100#), plus 3 Front Squats

Minutes 11-15: 1 Squat Clean (135/85#), plus 5 Front Squats

 

Continue Reading - >
0

MONDAY 1 April

Posted by:

Monday 1 April:

Strict Press 10,8,8 @65, 70, 75% of 1RM

 

21,18,15,12

Push Press (115/75#)

Burpees

200M Run after completion of each full round

Continue Reading - >
0

Boot Camp Paleo Challenge Starts Wednesday!!!

Posted by:

Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go into the details of the ...

Continue Reading - >
4

Friday, December 21, 2012

Posted by:

2 Minutes of max reps/time of:

Ring Dips

Strict Pull Ups

Hand Stand Push Ups

Skin The Cats

L-Sits

2 minutes of rest between movements – starting with 200M Run

Continue Reading - >
0
Page 3 of 4 1234