Trident Blog

Tuesday, May 13, 2014

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Tuesday, May 13th

Strength: Deadlift: 8@70%, 6@75%, 6@80%, 10@ 50%

4 Rounds
200 meter run
10 pull-ups
10 No Push-up burpee box jumps. (20 in)
10 Sumo DL High Pulls

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Monday, May 12, 2014

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Monday, May 12th

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Friday, May 9, 2014

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Friday, May 9th

3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges (5 each leg )(135/95)

20 Box Jumps (24/20)

Run 400 meters

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Thursday, May 8, 2014

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Thursday, May 8th

HSPU Skill Work

“Diane”
21-15-9
Deadlifts 155/225
HSPU

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Wednesday, May 7, 2014

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Wednesday, May 7

Back Squat: 10@65%, 8@70%, 8@75%

5×10 band Good Mornings

10-1 Ladder
Goblet Squats
Ring Rows
20 Double Unders between each set

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Tuesday, May 6, 2014

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Tuesday, May 6

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

7 Minute AMRAP
7 Push Press
7 Toes to Bar

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Monday, May 5, 2014

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Monday, May 5, 2014

20 Min EMOM
Odd minutes: 45 seconds of jumping lunges. (alternating legs)

Even Minutes: 30 seconds side planks right side, 30 seconds side planks left side

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Redskins Cheerleaders stop by Trident!

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Thanks for coming by!

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Friday, May 2, 2014

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4-5 rounds for time:

600 meter run

10 Single Arm DB Push

Press (30/20) (5 each arm)

15 V Ups

2 Rope Climbs

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Thursday, May 1, 2014

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Strength: Deadlift 10,8,8

@65, 70, 75% of 1RM

For time:

“Christine”

3 Rounds of

500m row

12 Bodyweight Deadlifts

21 Box Jumps

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Wednesday, April 30, 2014

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Strength: Shoulder Press 10,8,8

@65, 70, 75% of 1RM

For time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Burpees

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Tuesday, April 29, 2014

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“Snatchin’ Chief”

Max rounds in 3 minutes of:

3 Power Snatches (95/65)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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Monday, April 28, 2014

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2 mins max reps of the following exercises:

KB Swing

Wall Ball

AbMat Sit Up

Row (Calorie)

-2 mins rest-

90 seconds max reps of the 4 exercises

-2 mins rest-

1 min max reps of the 4 exercises

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Friday, April 25, 2014

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6 rounds:

6 HSPU (sub 3 negatives, 2 wall walks or 8 heavy DB strict press)

8 Pull Ups

12 Pistols (6 each leg)

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Thursday, April 24, 2014

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In teams of 2:

2-3 rounds:

One partner runs 800m while the other partner completes AMRAP of:

20 Walking Lunges

10 Burpees

Each partner will run 2-3 times and complete the AMRAP 2-3 times.

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