Trident Blog

Normal Schedule Tonight!

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

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Tuesday Dec 10th, 2013

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Shoulder Press

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

7 Minute AMRAP

7 Push Press

7 Toes to Bar

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Monday Dec 9, 2013

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22 Min EMOM

Odd minutes: 30 seconds of  Burpees

Even Minutes:30 sec  Row for Calories

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Friday, December 6, 2013

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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

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Thursday, December 5, 2013

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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

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Wednesday, December 4, 2013

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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

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Tuesday, December, 3 2013

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Tuesday, December, 3rd

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

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Monday, December 2, 2013

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Monday, December 2nd

Strength:
Front Squats:
10@65, 8@70, 8@75, 10@50
Then,
3 min AMRAP of
5 Thruster(95/65)
5 Barbell Rollouts
30 seconds rest
3 min AMRAP of
8 no push-up Burpee
8 Box Jumps(24/20)
30 seconds rest
3 min AMRAP of
5 Toes 2 Bar
5 Bird Dogs in Pushup position

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Friday, November, 29 2013

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Friday, November, 29th

10 minutes of “Cindy”
5 Pullups
10 Push ups
15 Air Squats

1 minute rest

10 minute AMRAP of:
10 KB Swings(53/35)
10 Calorie Row
10 Weighted Step-ups (20in)

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Thursday, November, 28 2013

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Thursday, November 28th

AMRAP of EATING LOTS OF TURKEY AND PIE!!

Happy Thanksgiving!!!!!!!

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Holiday schedule!

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Trident will be closed 11/28 for Thanksgiving and will have holiday hours (8, 9, 10, 11 a.m. classes) on Friday, 11/29

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Wednesday, November 27, 2013

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Wednesday, November 27th

Strength:
Strict Press:
10@65, 8@70, 8@75, 10@45
Then,

“Annie”
50-40-30-20-10 of
Double Unders
Abmat Sit Up
*Cash Out 50 Stepback Lunges

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Tuesday, November 26, 2013

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Tuesday, November 22nd

4 Rounds of:
5 Split Jerks or Push Jerks
8 over and back lateral bar
burpees
3 Rounds of:
10 Front Squats
6 over and back lateral bar
burpee
2 Rounds of:
10 Hang Cleans
4 over and back lateral bar
burpees

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Monday, November 25, 2013

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Strength:

Deadlifts:
10@65, 8@70, 8@75, 10@50

Then,

5 min Amrap of:
10 Sumo Deadlift
*8 Wallballs
100 Meter Row

1 min rest

5 min Amrap of:
10 L-Pullups
7 Slamballs

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Friday, 22 November 2013

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For time:

30 Power Snatches (95/65)
3 Rope Climbs
30 Power Cleans (95/65)
3 Rope Climbs
30 Push Jerks (95/65)
3 Rope Climbs

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