Trident Blog

Jan 14th

Posted by:

“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

Posted by:

“The Plague!!!”

 *Strict Shoulder Press*:

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

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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Jan 10th

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“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

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Jan 9th

Posted by:

 

“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

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Jan 8th

Posted by:

“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

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Jan 7th

Posted by:

 

“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

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Jan 6th

Posted by:

“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

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Friday Jan 3rd 2014

Posted by:

AMRAP (reps as possible) 13 minutes

1 deadlift

2 power clean

3 front squat

4 shoulder to overhead

5 back squat

 

40 Double unders

 

5 Deadlift

4 power cleans

3 front squat

2 shoulder to overhead

1 back squat

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Thursday Jan 2nd 2014

Posted by:

Bench press

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

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

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Wednesday Jan 1st 2014

Posted by:

2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

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Have FUN Messing Up in 2014!!

Posted by:

To the best community in the world- Hopefully tomorrow marks the day  that talking about what’s gonna happen in 2014 comes to a screeching halt and the real action taking begins.

Whatever your goals are, take this day to explore WHY they have meaning to you. Goals without emotional content are nothing more than daydreams.  That 50 lb. PR squat clean doesn’t mean anything by itself, but if developing the courage it takes to dive under the heaviest load you’ve ever picked up in your ...

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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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1

Monday Dec 30th 2013

Posted by:

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

Posted by:

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

Posted by:

Lets work off some of that Christmas Turkey

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