Wod

[mtwarden]

6 miles on the trails with Tiny E; crazy weather for us- got to 55 degrees today!!!!

 

[JasonWi]

Went to the gym this morning for a quick session

9 sets of deadlifts 135-385
6 sets of bicep curls

This afternoon went for an 8 mile hike with Raider on the coast.

 

[mtwarden]

gym this morning

squats 5/5/5+ @ 65/75/85 of 1RM
bench 5/5/5+ @ 65/75/85 of 1RM
pullups 3x10
dips 3x30
core

 

[Hooverfb]

15 mins of core work.
snatch complex, so a power snatch, overhead squat, snatch grip behind the neck press, overhead squat, hang snatch, snatch grip row, snatch high pull. Started at 65lbs and worked up to 95lbs then stopped. hammer curls superset with tricep extensions, and then rowing sprints
4x500m row at 1:45 -2mins and 1 min rest then 2x300m row at 1min with 1min rest

 

[mtwarden]

4 miles on another gorgeous evening- temps in the mid 40's, feels like spring

 

[TripleJ]

Every 2 Minutes for 6 rounds

5 Deadlifts + 3 Hang Power Cleans + 1 Squat Clean + 1 Squat Clean
Work to a heavy set


8 Minute AMRAP:
10 Thrusters 135 lbs
20 Box Jumps 30"
30 Pull-ups
40 Double-unders

 

[Cant hit em]

Back squats 3x5 #315
Superset
Barbell row

7 min amrap
15 air squats on each minute
Max reps Clean and jerks #135 with remaining minute

100 cals on echo bike easy pace

 

[mtwarden]

4 miles on the trails with Tiny E- a fresh 2" of snow on the trails

 

[Hooverfb]

Incline bench 10x10 @70%
5 rounds
1 min each
Alternating clean press and lunge 45 lb kb
Alternating kb swing

 

[TripleJ]

3 minutes on/3 minutes off for 4 rounds
AMRAP:
10 cal row
10 slam balls
10 V-ups
*During 3 minute rest, complete 10 back squats at 70% ( 4 sets total)

 

[JasonWi]

6 sets of OHP 65-155#
3 sets of good mornings
6 sets of squats 155-275#
5 sets of battle ropes
5 KB swings 45-50#

 

[JasonWi]

Quick session, hard to be to work early.

7 sets bent over rows 95-185#
8 sets narrow grip pull downs 140-215#
5 sets wide grip pull downs 115-190#
3 sets of lawnmower rows 40-50#

 

[TripleJ]

15 Minutes to find 1 rep hang snatch


10 Minute EMOM:
10 Bar Facing Burpees

 

[mtwarden]

strength train

deadlifts 5/5/5+ @ 65/75/85% of 1RM
overhead press 5/5/5+ @ 65/75/85% of 1RM
lunges 3x30 yds
chinups 3x15
core

 

[mtwarden]

5 miles on the trails with Tiny E; am now packing for take 2 of my backcountry ski trip that got kiboshed two weeks ago when I got sick

 

[Hooverfb]

Yesterday 5 sets of pullups 10 reps.
3 sets of single arm rows before I hurt my delt somehow lol.
Today, clean and jerk complex , starting at 115x3,135x3, then doubles of 155.
Then 3 sets front squat x8 @155

 

[JasonWi]

7 sets of deadlifts 135-365
5 sets of battle ropes
5 sets of 24" box step ups with 38# sandbag (140 total reps)

 

[TripleJ]

For Time:
6 Rope climb buy in
then 2 rounds of:
50 Box Step ups w/ single 50lb dumbbell, 24"
50 Cal Row
650M Run

 

[Cant hit em]

Thursday been cardio only

4 rounds
400m run
100’ walking lunge
200m slam ball run
40 slam balls

 

[JasonWi]

Today was strictly upper body (legs are still feeling yesterday's workout), but tomorrow is legs and cardio

8 sets of DB incline bench press
5 sets of DB fly's
6 sets of biceps
4 sets of cable flys (varied the angle each set)

I know there isn't a justifiable reason to work biceps for back country hunting, but since the other 48+ weeks a year I'm not backpack hunting --twizzler sticks for arms isn't something I'm willing to live with.