Trident Blog

Tuesday, 3 February 2015

Posted by:

Strict Press 10, 8, 8 @

65, 70, 75%

11 mins AMRAP:

5 Burpees

5 Box Jumps (30/24)

5 S2O’s (95/65)

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Monday, 2 February 2015

Posted by:

5 mins of Cindy:

5 Pull ups

10 Push ups

15 Squats

- 2 mins rest -

5 mins of Karen:

150 Wall Balls

- 2 mins rest -

5 mins of Helen:

400m Run

21 KBS (24kg/20kg)

12 Pull ups

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Friday, 30 January 2015

Posted by:

“Christine”

3 RFT:

Row 500 meters

12 Deadlifts: body weight

21 Box jump, 20 inch box

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Thursday, 29 January 2015

Posted by:

Bench Press 10, 8, 8 @

65, 70, 75%

10-1 Descending Ladder

Ring Push Ups

Weighted Sit Ups

15 KB swings each round

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Wednesday, 28 January 2015

Posted by:

Squat 10, 8, 8 @

65, 70, 75%

5 RFT:

5 Front squats (155/105)

10 Pull ups

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Tuesday, 27 January 2015

Posted by:

20 mins EMOM -

Even: Alternating 3 Power

Snatches (Recommended weight,

65-75% of max)

Odd: 30 sec rows

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Monday, January 26, 2015

Posted by:

A Chipper…

For time:

50 Burpees

15 Slamballs (20/15)

40 Box jumps (24/20)

15 Pull ups

30 Lunges

15 Slamballs

20 T2B

15 Pull ups

10 Squats

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Friday, 23 January 2015

Posted by:

Skill Work: OHS

15 Minute AMRAP

Ascending Ladder beginning with 2 C2B Pull-ups and 1 OHS (75/55)

So…2-1, 4-2, 6-3, etc

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Thursday, 22 January 2015

Posted by:

Strength: Deadlift – 6 @ 75%, 4 @ 80%, 4 @85%

For Time:

Cash In: 1000 M Row

5 Rounds:

10 Push-Ups (Hand release)

15 Deadlifts (185/135)

Cash Out: 500 M Row

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Wednesday, 21 January 2015

Posted by:

Skill Work: Double Unders

EMOM for 16 Min….

Even: 25 Double Unders

Odd: 5 T2B + 10 Slamball

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Tuesday, 20 January 2015

Posted by:

Strength: Strict Press – 6 @ 75%, 4 @ 80%, 4 @85%

8 min AMRAP

3 Power Clean, 3 Push Press (115/75)

2 Power Clean, 2 Push Press

1 Power Clean, 1 Push Press

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Monday, 19 January 2015

Posted by:

For Time:

30 Ab Mat Sit-Ups

21 KBS (53/35)

21 Box Jumps (24/20)

30 Ab Mat Sit-Ups

18 KBS

18 Box Jumps

30 Ab Mat Sit-Ups

15 KBS

15 Box Jumps

30 Ab Mat Sit-Ups

12 KBS

12 Box Jumps

30 Ab Mat Sit-Ups

9 KBS

9 Box Jumps

30 Ab Mat Sit-Ups

6 KBS

6 Box Jumps

30 Ab Mat Sit-Ups

3 KBS

3 Box Jumps

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Whole Life Challenge: Stop Icing Your Injuries

Posted by:

trident-wlc-ice

Check out the latest WLC blog post by Andy Petranek, where he explains RICE is not the preferred treatment for an injury anymore.

He interviews the author of ICED!, Gary Reinl, which takes an in-depth look at how athletes recover after an injury. What Gary learned during his research is astounding. No clinical research whatsoever suggests that icing an injury will help. Did you get that? There’s ...

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Friday, 16 January 2015

Posted by:

For Time:

21-18-15-12-9-6-3

Power Clean (95/65)

Ab Mat Sit-Up

Wallball (20/14)

 

HAPPY FRIDAY!

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Thursday, 15 January 2015

Posted by:

Strength: Bench Press – 6 @ 75%, 4 @ 80%, 4 @85%

4 Min AMRAP

7 Hand Release Push Ups

10 Box Jumps (24/20)

1 Min Rest

4 Min AMRAP

7 Ring Dips

10 Jumping Lunges (5/leg)

1 Min Rest

4 Min AMRAP

10 One Arm DB Press (5/arm)

20 Double Unders

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