Trident Blog

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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Tuesday, 12 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): Deadlift 3-5 Rep Max

Prescribed (Consistency): Deadlift 2 Rep Max

Advanced (Intensity): Deadlift 1 Rep Max

 

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Monday, 11 November 2013

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In honor of Veteran’s Day (Yes, we have a regular schedule of classes)…

Select one from the following three Hero WODs…

Badger

3 rounds for time:

  • 30 Squat Cleans (95/65)
  • 30 Pull-ups
  • Run 800 M

White

Five rounds for time:

  • 3 Rope climbs
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

Morrison

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots (20/14)
  • Box jumps (24/20)
  • Kettlebell swings (53/35)
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Friday 8 November

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Partner WOD – teams of 2 ( 1 works, 1 rests)

 

Cash In: 200 M walking lunge

50 burpees

50 TTB or KTE

50 Hip extensions

50 Sledge Strikes

50 DB Renegade Rows

Cash Out: 200 M walking lunge

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