Trident Blog

Jan 22nd (Update)

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Strength: Front Squat
10@65%, 8@70%, 8@75%
 
WOD A 
3 Rounds of
10 x Wall Balls
10 x KB Swings (Russian)
15 x V-Ups
 
WOD B
1K Row – gas it out, yeah buddy!
 
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Schedule update for Jan. 22

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Snow Update! Early morning classes are CANCELLED tomorrow, Wednesday, Jan. 22. New schedule as follows: 8:00am, 9:30am, 12:30pm, 4:30pm, 5:15pm, 6:15pm, 7:15pm.

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USA Weightlifting slider

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usa-weightlifting-2014

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ROTFL mobility slider

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rotfl-mobility-slider2

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Feb 15-16 Level One slider

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cf-trainer-course-feb1516

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Jan 21st

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Strength: Bench Press
10@65%, 8@70%, 8@75%
 
Then
Conditioning
 
 
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Jan 20th

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4  AMRAP s (Repeat 2 x)
90 sec work / 90 sec rest 
 
Couplet 1
100M Row
9 x Slam Balls
 
Couplet 2
9 x Box Jump
9 x Ring Row
 
Couplet 3
9 x DB Thruster
9x V-Ups
 
Couplet 4
100m Run
9 x Jumping Lunges
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Monday 1/20/14 Schedule!

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Reminder that we’ll have classes at 8am, 9am, 10am, 11am, 5pm, 6pm  on Monday 1/20/14!

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Jan 17th

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“The HantaVirus”

 Deadlift:

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

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

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“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

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“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

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“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

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“The Plague!!!”

 *Strict Shoulder Press*:

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

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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Jan 10th

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“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

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Jan 9th

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“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

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