Wod

[Cant hit em]

Front squat
12 min build to a
Heavy 1 rep with 5 sec in bottom

12 min amrap
300m row
6 db suit case lunge #50’s
12 db sumo deadlift #50’s
6 db front rack lunge #50’s


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[mtwarden]

up early with my wife and Tiny E, 3 miles and 600'

 

[TripleJ]

12 Minute Alternating EMOM
-3 Front Squats @ 75-80% w/ 10 second front rack hold at end of last rep
-15 ab-mat sit-ups


For Time:
40 cal echo bike
12 double dumbbell deadlifts
12 double dumbbell hang cleans
12 double dumbbell squats
400m run

 

[mtwarden]

tis the season to drop the weight back and a bit and increase the reps

deadlifts 3x10 @ 70% 1RM
overhead press 3x10 @ 70% 1RM
lunges 3x 30 yds
chinups 20-20-18
core

 

[Cant hit em]

4 sets
3 strict handstand pushups
:20 hs hold


3 rounds

200m run
Then
2 sets
7 push jerk #155
7 hspu
Then
200m run

1:30 between rds

 

[mtwarden]

up early with my wife and Tiny E for 3 miles and 500'

 

[TripleJ]

10 Minute EMOM:
2 power snatches, 1 squat snatch @ 70-75%


9 Minute AMRAP:
4 Bar MU
8 SA Alternating DB Snatches
12 (6R/6L) SA Overhead DB Lunges

 

[sahunter06]

Tuesday
2x30 close grip front pull down warm up

3x12-15 3 sec eccentric

close grip t bar pull down
Seated low row
Wide grip pull up
Db bent over row
Db static hold laterals
Drop set db angle lat raises
Bus driver plate hold 45 sec #35

 

[sahunter06]

2x30 single leg ext warm up

3x12-15
wide leg press 3 sec pause
Single leg ext
Kettle ball low wide squat #90
Stiff leg barbell deads
Calves

 

[Cant hit em]

Clean grip deadlift 2” deficit
Build to a heavy 1x2
- 10% for 2x2

6-9-12-15
Deadlift #225
15-12-9-6
Burpee pull up


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[jmez]

30 min AMRAP
30 call ass bike
30 double under
30 hang clean 95#
30 front rack lunges #95
30 push ups

 

[mtwarden]

5 miles and 1200' with a 40 lb pack; I was averaging 2.5 mph, considering 1200' gain in the first 2.5 miles and lugging a 40 lb pack- not too shabby

 

[mtwarden]

gym this afternoon

squats 3x10 @ 70% of 1RM
bench 3x10 @ 70% of 1RM
pullups 20-20-16
dips 2x30
core

 

[sahunter06]

Hypertrophy arms
2x30 db single arm curl

4- 12x15
Rev grip close bench #185
Preacher standing curls
Weighted dips #30 belt
Single arm cable incline curls
db nose breakers touch shoulder
Cable single arm curl (short head version)

 

[Cant hit em]

5x3 hang squat snatch - building yo heavyish

10 min amrap
8 single db alt hang squat snatch #50
16 burpee over db
18 double under


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[mtwarden]

4 miles and 1100' for Tiny Elvis and I this morning; I think we'll be hitting the trail this evening as my wife wants to get a hike in after work

 

[mtwarden]

4 miles and 1100' for Tiny Elvis and I this morning; I think we'll be hitting the trail this evening as my wife wants to get a hike in after work

yuppers 3 miles and 600'

 

[sahunter06]

Single leg ext 2x30 warm up

3 x12-15
High bar front squat
2 position leg press
Walk the box
Single leg ext

 

[jmez]

10 min AMRAP
5 power clean 205#
10 toes to bar

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[mtwarden]

4 miles and 900' with Tiny Elvis on a too hot and too smoky September day