Trident Blog

Jan 8th

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“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

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Jan 7th

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“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

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Jan 6th

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“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

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Have FUN Messing Up in 2014!!

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To the best community in the world- Hopefully tomorrow marks the day  that talking about what’s gonna happen in 2014 comes to a screeching halt and the real action taking begins.

Whatever your goals are, take this day to explore WHY they have meaning to you. Goals without emotional content are nothing more than daydreams.  That 50 lb. PR squat clean doesn’t mean anything by itself, but if developing the courage it takes to dive under the heaviest load you’ve ever picked up in your ...

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Christmas Day Dec 25th 2013

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Have a Happy Holiday

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Holiday Schedule Reminder!

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We’ll be operating on a modified class schedule this week. Please check out the schedule for more information about class times.

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Saturday, December 12 Schedule!

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Only 2 classes this Saturday morning! 6:30 and 7:15 a.m.!

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Normal Schedule Tonight!

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

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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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