Trident Blog

Jan 24th

Posted by:

Teams of 2
135/95
 
50 Deadlifts
100 Wall Balls
50 Hang Power Clean
100 Air Squats
50 Push Press/Jerk
100 Sit-ups
50 Power Clean
100 Double Unders
50 Back Squats (no rack)
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Jan 23rd

Posted by:

15 MIN Skill Work 
 
Benchmark WOD
NICOLE
20 MIN AMRAP
400M Run
Max Pull-ups 
 
or
 
NICROWLE
20 MIN AMRAP
500M Row
Max Pull-ups 
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Jan 22nd (Update)

Posted by:

Strength: Front Squat
10@65%, 8@70%, 8@75%
 
WOD A 
3 Rounds of
10 x Wall Balls
10 x KB Swings (Russian)
15 x V-Ups
 
WOD B
1K Row – gas it out, yeah buddy!
 
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Schedule update for Jan. 22

Posted by:

Snow Update! Early morning classes are CANCELLED tomorrow, Wednesday, Jan. 22. New schedule as follows: 8:00am, 9:30am, 12:30pm, 4:30pm, 5:15pm, 6:15pm, 7:15pm.

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USA Weightlifting slider

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usa-weightlifting-2014

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Become a USA Weightlifting Coach!

Posted by:

Andrea with her coach, Cara Heads Slaughter.

Andrea with her coach, Cara Heads Slaughter.

USA Weightlifting is the official governing body for the sport of Olympic Weightlifting under the US Olympic Committee. Come learn from the best, Coach Michael McKenna and Coach Cara Heads Slaughter, to be the best! The course includes theoretical classroom, and practical hands-on portions ...

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ROTFL mobility slider

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rotfl-mobility-slider2

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Feb 15-16 Level One slider

Posted by:

cf-trainer-course-feb1516

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Jan 21st

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Strength: Bench Press
10@65%, 8@70%, 8@75%
 
Then
Conditioning
 
 
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Jan 20th

Posted by:

4  AMRAP s (Repeat 2 x)
90 sec work / 90 sec rest 
 
Couplet 1
100M Row
9 x Slam Balls
 
Couplet 2
9 x Box Jump
9 x Ring Row
 
Couplet 3
9 x DB Thruster
9x V-Ups
 
Couplet 4
100m Run
9 x Jumping Lunges
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Monday 1/20/14 Schedule!

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Reminder that we’ll have classes at 8am, 9am, 10am, 11am, 5pm, 6pm  on Monday 1/20/14!

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Jan 17th

Posted by:

“The HantaVirus”

 Deadlift:

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

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

Posted by:

“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

Posted by:

“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

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“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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