Wod

[Hooverfb]

4 rounds
40 yd prowler sprint 165#
1 min wall ball eith 50# ball

225 lb trap bar carry 40 yds, doing 5 deadlifts every 5 yds x 2

 

[jmez]

21-15-9
Deadlift 225#
Bar facing burpees
Push press 95#

5 min rest

3 rounds
150 foot prowler push 140#
10 front squats 155#

5 min rest

500m row
40 cals ass bike

 

[mtwarden]

4 miles on the trails with Tiny Elvis; in hot water with my wife as we were supposed to go to a film festival and forgot- ouch!

 

[JasonWi]

8 sets of flat bench press 135-265
6 sets of incline DB BP 40-80
5 sets of bicep curls 30-45
4 sets of cable flys (various angles) 10-20

3 mile walk with the dogs after work

 

[Cant hit em]

Back squats
1x5@65% 1x5@75% 1x max reps@85%
(Use 5 rep max for %)

For time
60 burpee box jump overs
60 alt db snatch #50

1 mile run

 

[JasonWi]

8 sets of deadlifts 135-335
2 sets of BW pullups
6 sets of narrow grip pulldowns 140-205
4 sets of wide grip rows 80-100
5 sets of high shoulder cable rows 40-80
3 sets of bent over rows 95-135
4 sets of seated calf raises 90-115

 

[Hooverfb]

Tried the 22s workout as a baseline test.
DNF failed at 34:39, on the set of 8 jump squats, 14 renegade rows or whatever they're called. Chest was just done, couldn't do anymore pushups. Was on the home stretch though. Dont think I've ever used my chest that much while hiking... lol fun test though.
Used 15lb dumbbells for the rows
Just read another thread on it, and guess I was going an extra pushup per row compared to what they counted. Not terrible then Haha

 

[mtwarden]

4 miles for Tiny E and I this evening

 

[jmez]

"The Chief"
5 rounds
3 min AMRAP
3 Power Cleans 135#
6 push ups
9 air squats
Rest 1 minute between each round

 

[JasonWi]

5 sets of DB military press 30-60#
5 sets of front shoulder raises 15-20#
5 sets of side shoulder raises 15-20#
5 sets of bicep curls 30-45#

28 minutes spin bike/6.86 miles

 

[mtwarden]

5 miles on the trails w/ Tiny E- started about 50 degrees and sunny (but windy), about 15 minutes in- light rain, about 30 minutes in- light snow; got back to the truck (~1.5 hours) the temp had dropped to 35

 

[jmez]

4 rounds
5 thrusters 135#
10 ghd sit ups
15 box jumps
20 cal row

That was spicy

Sent from my moto z3 using Tapatalk

 

[JasonWi]

Short on time so a quick routine.

Squats:
135 x 20
185 x 8
225 x 18
245 x 4
275 x 5

4x16 weighted box steps 24", 44-55# sandbag

 

[mtwarden]

strength train this morning; full steam ahead on both deadlifts and overhead press- next week will be a reload week and then the following more weight added


deadlifts 5/3/1+/10 @ 75/85/95/70% of 1RM

overhead press 5/3/1+/10 @ 75/85/95/70% of 1RM

lunges 3x30

chinups 3x13

core

 

[Hooverfb]

Power snatch 115x5x3
Snatch, hang snatch, btn push press, front squat 115x3x2
Emomx6
115 clean and power jerkx3
Snatch grip deads 185x5x2
Bent over row 185x3x2
120 yds various holds with 50 lb slam ball

 

[JasonWi]

Another quick gym workout.

6 sets incline DB BP 35-80
5 sets of DB flys 25-35

28:30 minutes spin bike/7.07 miles

 

[Hooverfb]

Ended up doing a second workout last night.
Zpress 135x5x3
Muscle snatch bar x8x2 & cuban press bar x10x2
Side raise to overheadx8 & front raise x8 & rear raise x8 & barbell 70lbs front to back x8& amrap dumbell shoulder press x2 (22.5 lb dbs)
Just an hour walk today

 

[mtwarden]

a nice 6 mile out and back for Tiny E and I, good climb both ways- went earlier to beat the winter storm bearing down on us- calling for 8-10" of snow in the valley, which is fine, but also calling for below 0 temps tonight- not as fine

 

[Hooverfb]

Couldn't break my habit of working out and had to reach deep into my repertoire for a quad move that wont bother my knee...
Rdl overhand grip 135x15,185x7,225x3x2
Mixed grip 225x7x2
Superset barbell row with Jefferson squats (betcha havent seen that in a while!)
135x10&135×10 both stances (×2)
155x7&155x10 x2
165x5&165×8×2
3 sets pullups amrap

 

[JasonWi]

5 sets of narrow grip pulldowns 120-200
5 sets of high shoulder cable rows 40-80
5 sets of wide grip rows 80-120
4 sets of lawnmower rows 40-70
7 sets of deadlifts 135-365