Trident Blog

Friday, Dec 20th, 2013

Posted by:

5 Rds :

12 Pullups

15 KB Swings

400 M Run

Continue Reading - >
0

Thursday, Dec 19th, 2013

Posted by:

Strength: Bench Press

8 @ 70%, 6 @ 75%, 6 @ 80%

 

10 Min AMRAP

200 M Farmers Carry

12 Ring Pushups

 

Continue Reading - >
0

Wednesday, Dec 18th, 2013

Posted by:

Snatch Skill Work

20 Min EMOM

Odd Minutes: 3 Power Snatches

Even Minutes: 30 Double Unders

 

Continue Reading - >
0

Tuesday, Dec 17th, 2013

Posted by:

Strength: Front Squats

8 @ 70%, 6 @ 75%, 6 @ 80%

 

AMRAP 3 Minutes:

4 Burpees

5 Front Squats

9 Sit Ups

Rest 1 minute

3 Total Rounds

 

 

Continue Reading - >
0

Monday, Dec 16th, 2013

Posted by:

Tabata: 8 Rds of 20 sec work, 10 sec rest of each exercise

Row

Slam Ball

Lunges (pick your poison)

Toes to Bar

Continue Reading - >
0

Friday Dec 13th, 2013

Posted by:

3 rounds for time:

10 Hang Power Cleans (135/95)

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

20 Box Jumps (24/20)

Run 400 meters

 

 

Continue Reading - >
0

Thursday Dec 12th, 2013

Posted by:

Deadlift: 8 @ 70%, 6 @ 75%, 6 @ 80%

“Diane”

21-15-9

Deadlifts 155/225

HSPU

Continue Reading - >
0

Wednesday Dec 11th, 2013

Posted by:

10-1 Ladder

Goblet Squats

C2B Pullups

20 Double Unders between each set

Continue Reading - >
0

Normal Schedule Tonight!

Posted by:

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

Continue Reading - >
0

Tuesday Dec 10th, 2013

Posted by:

Shoulder Press

8 @ 70%, 6 @ 75%, 6 @ 80%

7 Minute AMRAP

7 Push Press

7 Toes to Bar

Continue Reading - >
0

Monday Dec 9, 2013

Posted by:

22 Min EMOM

Odd minutes: 30 seconds of  Burpees

Even Minutes:30 sec  Row for Calories

Continue Reading - >
0

Friday, December 6, 2013

Posted by:

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

Continue Reading - >
0

Thursday, December 5, 2013

Posted by:

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

Continue Reading - >
0

Wednesday, December 4, 2013

Posted by:

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

Continue Reading - >
0

Tuesday, December, 3 2013

Posted by:

Tuesday, December, 3rd

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

Continue Reading - >
1
Page 20 of 92 «...101819202122...»