Trident Blog

My Happy Dance….

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Back Squats

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

Then,

Descending Ladder, 10-1:

Back Squats (135/95)

&

T2B

 

Cheers! :-)

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BBF’s!!!

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*Partner WOD!*

Cash-in (75 alternating Pull-Ups (5 each until you hit 75 as a team)

 *Then*

400 meter partner lunge!

One partner lunges while the other performs a single arm farmers carry with a KB or DB (modelately heavy); they will alternate until they complete the 400 meters

 

Cash-out (75 alternating Pull-Ups (5 each until you hit 75 as a team)

Cheers!!
:-)
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Monday Bliss!!

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 Complete 3 rounds of the following (1 minute rest between rounds; 5  stations = 1 round)

*1 minute at each station (max effort)*

 Tire Flips

Abmat sit-up’s (weighted)

DB Thrusters

Box Jumps (24/20)

Calorie Row

Cheers! :-)

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Friday, May 16, 2014

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Friday, May 16th

5 rounds Toes 2 bar Cindy
***5 T2bar
***10 Push ups
***15 Air Squats

15 C&J @ 70%

5 Rds Toes 2 bar cindy
***5 T2bar
***10 Push ups
***15 Air Squats

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Thursday, May 15, 2014

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Thursday, May 15th

Strength-Strict Press:
8@70% 6@75% 6@80%, Failure@40

12 Min AMRAP of:
10 Seated Alternating
DB press (5 each arm)
200 meter run
10 Step up step back lunges(5 each leg)(20in box)

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Mangold Slider

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holley-mangold-slider

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Rally in the Alley! May 17 at 11 a.m.!

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Rally in the Alley this Saturday!

Rally in the Alley this Saturday!

Spring is here so it’s time to RALLY IN THE ALLEY! Join your Trident fam for a BBQ and potluck on Saturday, May 17th at 11am (following Sat classes). Mini Field Day games are also highly likely so practice your dizzy bat. Fun for all ages so all are welcome!

Grilled meats and ...

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Wednesday, May 14, 2014

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Wednesday, May 14th

Cash In: 1000 Meter Row
Then:
6 Rounds of:
10 Wallballs
25 Russian Twist
30 Double Unders

Cash Out: 800 Meter Row

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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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