Author Archive

Tuesday Dec 31st 2013

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5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

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Monday Dec 30th 2013

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3 Rounds for time

5 Hand Stand Push-Ups

10 Toes 2 Bar

15 Box Jump (24/20)

Rest 90 seconds

3 Rounds for time

5 DB Push press

10 Deadlifts

15 V-ups

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Friday Dec 27th, 2013

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Strength: Shoulder Press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

13 min AMRAP

Single arm DB Snatches

C2B pull-ups

Push-ups

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Thursday Dec 26th 2013

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Lets work off some of that Christmas Turkey

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Christmas Day Dec 25th 2013

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Have a Happy Holiday

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Tuesday Dec 24th 2013

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12 days of Christmas

 

1 100 meter row

2 Box Jumps

3 Hand Stand Push Ups

4 Clean & Jerk 135#

5 Push Ups

6 Knees to Elbows

7 KB Swing 1.5 pood

8 Double Unders

9 Ring Dips

10 Pistols

11 Pull-ups

12 Thrusters 95#

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Monday Dec 23rd 2013

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Strength: Deadlift

6 @ 75%, 4 @ 80%, 4 @ 85%

 

3 rounds

Partners

500m row

20 Boxjumps 24”

10 Deadlifts 225/165

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Normal Schedule Tonight!

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Trident will follow our normal schedule the rest of the afternoon/evening

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Friday, December 6, 2013

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Friday, December 6th

Strength: Bench Press
10@65%, 8@70, 8@75, 10@45% of 1RM
Then,
10 Min AMRAP of:
Cash In:
50 meter walking lunges
Then,
10 DB or KB Floor Press
10 Wall Squats
10 DB Row in plank pushup position

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Thursday, December 5, 2013

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Thursday, December 5th

200 meter row
20 alternating single arm KB Swings(10 each arm)
10 lateral lunges with single arm rack position(5 each leg)
400 meter row
15 alternating single arm KB Swings(8/7 each arm)
10 lateral lunges with goblet rack position(5 each leg)
600 meter row
10 alternating single arm KB Swings(5 each arm)
10 lateral lunges without KB

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Wednesday, December 4, 2013

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Wednesday, December 4th

250 Meter Row
10 Deadlifts(185/135)
20 DUs
10 Front Squats(95/45)
200 meter run
10 Pull Ups
20 DUs
10 T2B
200 meter run
10 OHS(95/45) or Goblet(53/35)
20 DUs
10 Hand Release Push-ups
200 meter run
10 Push Press(95/45)
20 DUs
10 Box Jumps(24/20)
200 meter run
10 KB Swings(53/35)
20 DUs
10 Burpees

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Tuesday, December, 3 2013

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Tuesday, December, 3rd

8 Min Row at 70-75%
2 min rest
Then,
EMOM for 8 min of
4 Deadlifts
8 Glute Bridges

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Monday, December 2, 2013

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Monday, December 2nd

Strength:
Front Squats:
10@65, 8@70, 8@75, 10@50
Then,
3 min AMRAP of
5 Thruster(95/65)
5 Barbell Rollouts
30 seconds rest
3 min AMRAP of
8 no push-up Burpee
8 Box Jumps(24/20)
30 seconds rest
3 min AMRAP of
5 Toes 2 Bar
5 Bird Dogs in Pushup position

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Friday, November, 29 2013

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Friday, November, 29th

10 minutes of “Cindy”
5 Pullups
10 Push ups
15 Air Squats

1 minute rest

10 minute AMRAP of:
10 KB Swings(53/35)
10 Calorie Row
10 Weighted Step-ups (20in)

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Thursday, November, 28 2013

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Thursday, November 28th

AMRAP of EATING LOTS OF TURKEY AND PIE!!

Happy Thanksgiving!!!!!!!

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