Trident Blog

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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Thursday, 21 November 2013

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For Time:

50 Double Unders

40 Kettle Bell Swings (53/35)

30 Box Jumps (24/20)

20 Good Mornings (45/35)

10 Ring Dips

 

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Wednesday, 20 November 2013

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Round out those lifts – we’re front squatin on Wednesday!

3 Mos or less (Mechanics): Front Squat 3-5 Rep Max

Prescribed (Consistency): Front Squat 2 Rep Max

Advanced (Intensity): Front Squat 1 Rep Max

You know the drill by now.

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Tuesday, 19 November 2013

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It’s time to get your BENCH on!

3 Mos or less (Mechanics): Bench Press 3-5 Rep Max

Prescribed (Consistency): Bench Press 2 Rep Max

Advanced (Intensity): Bench Press 1 Rep Max

Surprises will be awarded to those who come….

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Monday, 18 November 2013

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6 Rounds for time:

Run 200m

8 Turkish Get-ups (4 right arm/4 left arm)

10 V-Ups

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Friday, 15 November 2013

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21 C2B Pull-ups

200 M Row

15 C2B Pull-ups

200 M Row

9 C2B Pull-Ups

200 M Row

 

Immediately followed ...

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Thursday, 14 November 2013

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Athletes will spend the majority of the class working strength as indicated below, you’ll need to make it in to find out what happens after!

3 Mos or less (Mechanics): Strict Press 3-5 Rep Max

Prescribed (Consistency): Strict Press 2 Rep Max

Advanced (Intensity): Strict Press 1 Rep Max

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Wednesday, 13 November 2013

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In teams of two, complete:

 

800 meter run
AMRAP 5 Ring Dips, 10 Squats, 15 ...

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