Trident Blog

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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Holiday Schedule Reminder!

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We’ll be operating on a modified class schedule this week. Please check out the schedule for more information about class times.

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Saturday, December 12 Schedule!

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Only 2 classes this Saturday morning! 6:30 and 7:15 a.m.!

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Friday, Dec 20th, 2013

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5 Rds :

12 Pullups

15 KB Swings

400 M Run

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Thursday, Dec 19th, 2013

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Strength: Bench Press

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

 

10 Min AMRAP

200 M Farmers Carry

12 Ring Pushups

 

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Wednesday, Dec 18th, 2013

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Snatch Skill Work

20 Min EMOM

Odd Minutes: 3 Power Snatches

Even Minutes: 30 Double Unders

 

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Tuesday, Dec 17th, 2013

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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

 

 

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Monday, Dec 16th, 2013

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

Row

Slam Ball

Lunges (pick your poison)

Toes to Bar

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Friday Dec 13th, 2013

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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

 

 

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Thursday Dec 12th, 2013

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

“Diane”

21-15-9

Deadlifts 155/225

HSPU

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Wednesday Dec 11th, 2013

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10-1 Ladder

Goblet Squats

C2B Pullups

20 Double Unders between each set

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