Trident Blog

Sept 2nd

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Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

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Friday, August 30, 2013

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Teams of 2
Cash In-400 Meter Sandbag Run (one sandbag per team)
Then,
5 Wall Climbs (each person must get over the wall)
25 Meter Gator Crawl (each person must total 25 meters)
50 Hang Cleans (max of 10 reps per turn)
75 Deadlifts (max of 10 reps per turn)
50 Meter Partner Sled Push
25 Partner High 5 Pushups

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Thursday, August 29, 2013

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Strength: Bench Press

6@75, 4@80, 4@85 10@50

 

5 Min AMRAP of

5 DB Floor Presses

10 Pull-ups

15 DB Push Press

1 min rest

5 Min AMRAP of

100 Meter Run

10 Slamballs

15 Abmat situps

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Wednesday, August 28, 2013

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Wednesday, August 28, 2013

For Time:

2 Rounds of:

250 Meter Row

15 Stepups (Total)

Then,

2 Rounds of:

25 Wallballs

20 WB Squat Cleans

Then,

2 Rounds of:

12 T2B

10 Ring Dips

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Tuesday, August 27, 2013

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Tuesday, August 27th

CHRISS SMITH big 47 th BDAY WOD

Teams of 2

-You’re gonna wanna make sure to get to the gym early to do some mobility on your shoulders for that awesome overhead position.  Be sure to pack your Running Shoes, High Socks, shave down those calluses on your hands, and pack your PARTY HAT!!!!  When you see the one the only Mr. Chriss Smith give him a high five and wish him a happy birthday!!!!!!

 

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Friday, August 23, 2013

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5 rounds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats
Then
15 C&J @ 70%
Then
5 Rds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats

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Thursday, August 22, 2013

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Strength-Strict Press:
6@75% 4@80% 4@85 Failure@40
Then:
12 Min AMRAP of:
-10 Seated Alternating DB press (5 each arm)
200 meter run
-10 Lateral Lunges (5 each leg)
200 meter run

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Wednesday, August 21, 2013

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Cash In: 1000 Meter Row
Then:
3 Rounds of:
10 Wallballs
25 Meter Bear Crawl
20 Double Unders

Cash Out: 500 Meter Row

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Tuesday, August 20, 2013

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Strength: Deadlift:
6@75%, 4@80%, 4@85%, 10@ 50%
Then:
3-4 Rounds of:
200 meter run
8 pull-ups
10 No Push-up burpee box jumps. (20 in)
15 Abmat sit-ups

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Monday, August 19, 2013

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Monday, August 19, 2013

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, Aug 16, 2013

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Cash In: 800m Run or Row

7 Rounds:

7 Ring Dips

7 Burpees

7 Twisting Med Ball Tosses (7/side)

Cash Out: 800m Row or Run

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Thursday, Aug 15, 2013

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Strength: Front Squat: 8,6,6 @ 70, 75, 80%

Every minute on the minute for 12 minutes:

1 deadlift

1 squat clean

1 front squat

Workout should be performed at 80-90% of 1RM front squat or as heavy as possible.

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Wednesday, Aug 14, 2013

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For time:

50 steps overhead walking lunges (45/25)
200 m run
50 box jumps (24/20)
200 m run
50 toes to bar
200 m run
50 KB swings (53/35)
200 m run

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Tuesday, Aug 13, 2013

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Strength: Bench Press: 8,6,6 @ 70, 75, 80%

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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