Trident Blog

5-23-2013

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“I’m your Gladiator”
Strength training, Dead-lift: 10@65%, 8@70%, 8@75%
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
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5-22-2013

Posted by:

“I’m your Gladiator”
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Cheers!
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New Boot(y) Camp Program Starting This Summer!!

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trident_bootcamp_logo_blk

Perfect 10: Bootcamp’s Summer Program Kicks off on June 18

Spring has sprung and summer is right around the corner. Just in time for swimsuit season, Bootcamp By Trident is proud to announce its newest program, Perfect 10 that is kicking off on June 18!

Designed especially for ladies, we’ll be getting to work, booty camp style for 10 weeks, at 10am ...

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5-21-2013

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“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2, one person working at a time)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-20-2013

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“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

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5-17-2013

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“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

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5-16-13

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“It’s still your F#$%&@g set!!!”

3 Rds for time of:

Rx:

400 meter sand bag run

10 Deadlift (185/135)

20 SlamBalls (choose your own weight)

 

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Happy Anniversary Trident! Three years and counting.

Posted by:

chriss-andrea-500

Andrea and Chriss looking sharp.

May 15, 2010 – HAPPY ANNIVERSARY!

Three years ago today I hopped through the bay doors of Trident for the Opening WOD. I was greeted by Andrea and Chriss who had coached me at the box where I had previously WOD’d. Being the introvert I am, they were the only 2 people I had connected with during my time at the other box. It ...

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Wednesday 5-15-13

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“Pick up the damn bar, you’re not that tired!”

Power Clean & Power Snatch skill work


Partner WOD:

Rx:

5 minute partner AMRAP

5 Power Cleans (95/65)

-2 minutes rest-

5 minute partner AMRAP

5 Hang Power Snatch (95/65)

*Ok,

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Monday 5-13-13

Posted by:

“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

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Friday, 10 May, 2013

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Skill: Muscle Up Progressions

For time:

4 Muscle Ups (MU)

8 Handstand Push-Ups (HSPU)

600M Run

4 MU

8 HSPU

250M Row

4 MU

8 HSPU

100M Walking Lunges

* Scale down for 4 MU is (4) Bench Dips and (4) Pull-ups.  Scale down for 8 HSPU is 4 Wall Walks OR 6 Seated DB Press

 

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Thursday, 9 May 2013

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Strength: Front Squat 6, 4, 4 (75, 80, 85%)

Then:

5 Rounds for Reps:

1 Min Double Squat Wallball

1 Min Double Unders

1 Min KBS (53/35)

1 Min Rest

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Wednesday, 8 May, 2013

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Skill Work: Clean & Jerk

Then:

“Grace”

30 Clean and Jerks for time (135/95)

In remaining time choose a skill you’d like to work on improving and do it!

 

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Tuesday, 7 May, 2013

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Strength: Bench Press 6, 4, 4 (75, 80, 85%)

For time:

Cash In: 400m Run

Then:

21-15-9

Good Mornings

Weighted Step Ups

T2B

Cash Out: 400m Run

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