Wod

[mtwarden]

5 miles the trails with Tiny E- feeling like Spring, but I know better

 

[Cant hit em]

Bench press 3x3
Superset with
Pullups 3x5

9-7-5
Ring muscle ups ( i scaled to bar mu)
Squat Snatch #135

1 mile run

 

[Hooverfb]

First true leg day in a while. Tightness went away after warm up
Back squat 135x10,155x8,185x8,225x2,205x5
Front squat 135x10 145x8
Barbell lunges 135x6 each leg

Gotta get back to work so a bit short. Not too bad for only 4 hrs sleep

 

[JasonWi]

3 sets of front squats 95×10, 115x10, 135 x 8

6 sets of back squats 155x10, 185x8, 225x6, 245x5, 275x2(2)

4 sets of 24" box steps with 60#, 55 total reps/per leg

 

[mtwarden]

winds blowing 35 mph w/ gusts to 50........ to the gym I go

deadlifts 3/3/3+/10 @ 70/80/90/70% of 1RM
overhead press 3/3/3+/10 @ 70/80/90/70% of 1RM
lunges 3x30 yds
chinups 3x14
core

 

[Hooverfb]

30 minutes of stair climber last night at lvl 10.

 

[JasonWi]

5 sets DB incline bench press 40-80
5 sets of DB military press 25-50
5 sets of lateral shoulder raises 15-20
5 sets of front shoulder raises 15-20
5 sets of bicep curls 30-40

 

[mtwarden]

5 miles on the trails with Tiny E- a mix of snow/ice/mud and even a little bit of dry trail!

 

[jmez]

25 min alt EMOM
4 sandbag over shoulder 150#
12 med ball cleans 20#
12 burpees
15 ass bike cals
40 double unders

Sent from my moto z3 using Tapatalk

 

[Cant hit em]

5 sets with weighted vest
20 cal row
25 kb swings
20 box step ups
2 min rest between sets

1 mile run

 

[JasonWi]

8 sets of deadlifts 135-365
8 sets of wide grip pulldowns/rows 120-180
4 sets of lawnmower rows 40-80
5 sets of narrow grip pulldowns 120-205
5 sets bent over rows 95-185

 

[mtwarden]

a nice 8 mile loop with Tiny E, temps were in the mid 60's- Holy Shite!

 

[Cant hit em]

Front squats 3x3
Superset
:45 kb front rack carry

12 min amrap
200m run
10 db hang clean and jerk #50 (5each arm)
1/2 mile echo bike
10 alternating db snatch #50

 

[jmez]

Front Squat
3-3-2-2-1-2. Get heavy.

1000m row

Sent from my moto z3 using Tapatalk

 

[mtwarden]

5 miles on the trails w/ my wife and Tiny E- mud is slowly replacing ice, TE was filthy when we were done

 

[JasonWi]

6 sets of squats 155-275#
5x16 sets of 24" box step ups 44-55# sandbag
6 sets of OHP 65-155#
4 sets of front shoulder raises 15-20#
4 sets of bicep curls 35-45#

 

[Hooverfb]

Did truck push pull tabata for 20 mins Friday, reffed 2 games yesterday and did 20 mins with 40lb pack.
Bent over rows 5x10@70%
Pendlay rows 2x10@70%
3 sets pullups amrap
5x300m sprint rowing

Think I jumped into my knees a little fast, they were not happy with me this morning. Might transition into more cardio/loaded work and calisthenics

 

[mtwarden]

gym today

squats 5/3/1+/10 @ 75/85/95/70% of 1RM
bench 5/3/1+/10 @ 75/85/95/70% of 1RM
pullups 3x11
dips 3x30
core

surprised myself on squats and got 4 reps on my 1+ so going to continue with them w/o a reset
bench I got a single rep (and 3/4 ) so will reset it after next week's reload week

 

[JasonWi]

3 mile walk with the dogs, otherwise a rest day.

 

[Cant hit em]

10 min snatch emom
#165

21-15-9
9-7-5
Cals echo bike
Squat clean #185

1 mile run