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Monthly Archives: July 2018

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  • 2018
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  • July
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26
Jul 2018
7

Friday, July 27th

Trident Blog, WOD deadlifts, gymnastics, sprints Chriss Smith

8 min AMRAP:

400m Repeats*

*Rest 30 sec and go again

Rest 2:00

8 min Alt EMOM

Odd: 7 HSPUs

Even: 7 DLs [225/185]

389 View
Read More
25
Jul 2018
0

Thursday, July 26th

Trident Blog, WOD Box Squats, powerlifting Chriss Smith

Dynamic Lower: 10×2 Box Squat with a Wide Stance

 

3 RFT:

40 DUs

200m Farmers Carry w/Plates ea. hand [25/15]

10 TTB

 

Accessory:

5×20 Banded Hip Bridges

414 View
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24
Jul 2018
0

Wednesday, July 25th

Trident Blog, WOD Chriss Smith

Every 3:00 for 18:00

 

200m Run

10 DB Power Snatches [50/35]

15 Wall Balls [20/14]

346 View
Read More
23
Jul 2018
2

Tuesday, July 24th

Trident Blog, WOD Chriss Smith

ME Upper:

3RM Push Jerk

 

8 RFT

10 Pull-Up

10 Burpees

 

Accessory:

4×12 Ring Dips

390 View
Read More
22
Jul 2018
2

Monday, July 23rd

Trident Blog, WOD barbell cycling, metabolic conditioning, Trident WOD Chriss Smith

0:00 – 5:00

800m Row

Max Effort FS [155/105]

5:00 – 10:00

Rest

10:00 – 15:00

800m Run

Max Effort PC [155/105]

391 View
Read More
19
Jul 2018
2

Friday, July 20th

Trident Blog, WOD Chriss Smith

 

Build to a 1RM Squat Clean

 

 

WOD:

100 Double unders, into

3 Rounds for time:

15 Burpees

15 Deadlifts @ load used for 1 rep max Clean in part 1

403 View
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18
Jul 2018
1

Thursday, July 19th

Trident Blog, WOD Chriss Smith

 

Metabolic Mash up:

 

At 0:00: 40/30 cal Assault Bike, 600M Run

 

At 8:00: 40 Slamball, 30 Pull ups, 20 KTE

 

At 16:00: 40/30 cal Assault Bike, 600M Run

 

At 24:00: 40 Slamball, 30 Pull ups, 20 KTE

 

 

 

 

 

 

 

393 View
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17
Jul 2018
0

Wednesday, July 18th

Trident Blog, WOD Chriss Smith

 

9×3 Banded Bench Press (conventional grip) @75%

 

Accessory: 3×15 WIDE GRIP Pendlay Rows

 

WOD: Double Alternating Tabata:

DB Push Ups

Renegade Rows

 

 

393 View
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16
Jul 2018
0

Tuesday, July 17th

Trident Blog, WOD Chriss Smith

Thruster Intervals:

 

5 Rounds:

1 min max rep BB thrusters

(2 min rest)

 

Accessory/Finisher:

50 V-ups

50 Arch ups

394 View
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15
Jul 2018
0

Monday, July 16th

Trident Blog, WOD metabolic conditioning, Olympic weightlifting, Trident WOD Chriss Smith

EMOM for 21 Minutes:

 

Min 1: 5 Hang Clean and Jerks (135/95#)

Min 2: 12 Box Jumps

Min 3: 12/10 Cal Row

 

*Repeat 7 times for a total of 21 min

381 View
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13
Jul 2018
0

Friday, July 13th

Trident Blog, WOD Chriss Smith

build to a 3RM close-grip bench press

 

Wod: 5 RFT:

30 Double Unders

12 Ring Push ups

 

Accessory: 3×15 side-lying DB reverse flys

382 View
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12
Jul 2018
1

Thursday July 12

Trident Blog, WOD Chriss Smith

10×2  wide stance box squat

 

accessory: 50  bulgarian split squats

 

6 Min:

cash in with 40 Burpees, then Max wall ball shots  remaining time

340 View
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10
Jul 2018
0

Wednesday, July 11th

Trident Blog, WOD Chriss Smith

EMOM for 8 Minutes:

2 Hang Snatches (full)

 

WOD:

21-15-9

Hang Power Snatch

Box Jumps (24/20)

400 View
Read More
09
Jul 2018
0

Tuesday, July 10th

Trident Blog, WOD Chriss Smith

Rowing Helen

 

3 RFT:

400M Row

21 KB Swings (53/35#)

12 Pull ups

378 View
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09
Jul 2018
0

Monday, July 9th

Trident Blog, WOD Chriss Smith

Teams of 2:

800M Run (both partners)

10 rounds:

10 Hang Power Cleans

10 Front Rack Lunges

10 Push Press

800M Run Cashout

410 View
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