Wod

[jmez]

15 mins
1 power clean 135#
2 box jumps
3 ski erg cals
2 power cleans
4 box jumps
6 ski erg cals
Etc

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[BDRam16]

Tabata: 20 seconds movement, 10 seconds rest, next movement. 1 minute rest between rounds.

High knees
Mountain climbers
High knees
Situps
Leg raises
Situps
Heel touches
Flutter kicks
Heel touches

3 rounds total

Mountain climbers
High knees
Mountain climbers
Plank knees to elbow (plank crunches)
Plank hold
Plank knees to elbow (plank crunches)
Squat jumps
Jumping jacks
Squat jumps

3 rounds total

 

[sargent]

7 miles this morning. -5 outside. brrr.

 

[BDRam16]

Today was kind of a mess...started one workout and quickly realized my crappy above the door frame pull up bar wouldn’t cut it so after 1 round I did something else.

Warmup: 3 rounds
Jumping jacks 30sec/30sec rest
Hanging knee raises x10/30 sec rest
Hanging shrugs x10/30 sec rest

Failed workout x1 round:
Band assisted pull ups x10/30sec rest
Australian pull ups x10/30sec rest
Pull up max hold above bar/30 sec rest
Hanging shrugs x10/30 sec rest
Hang on bar max time/30 sec rest
Superman pumps x15/30 sec rest

After that wasn’t really working I did two tabata workouts instead.

Back x4 rounds: complete 4 moves as a circuit 10lb dumbbells (should have done more but wasn’t sure for first time)

Bent over close grip rows x20 sec/10sec rest
Shrugs x20 sec/10sec rest
Alternating twist deadlift x20 sec/10sec rest
Bent over lat raises x20 sec/10sec rest


Biceps x3 rounds: complete 4 moves as circuit 10lb dumbbells

Reverse curl w/forward down x20 sec/10sec rest
Crouch curls x20 sec/10sec rest
Forward curl w/reverse down x20 sec/10sec rest
Hammer curls x20 sec/10sec rest

 

[Lelder]

Ran a mile this morning. Thinking I need to mix in some running with my rucking for cardio…

 

[mtwarden]

4 miles with my wife and TE; stomach is much better- wife cooked a nice rare elk roast

 

[sargent]

4 miles and 1300' of gain with a 40# pack on the snowshoes today.

 

[mtwarden]

4 miles on a beautiful (but crisp) winter's day with my wife and Tiny Elvis

 

[sahunter06]

Friday push hypertrophy circuit
4x18/10/10/15
Incline barbell
Decline machine press
Cable flys
Reverse close grip
Rope extensions
Behind back cable lateral raises
Drive the bus to over head plate press
1:00 rest

 

[sahunter06]

Saturday pull
4x18/10/10/15
Seated cable row
Pull ups
Incline high pull/side pull
Hypers
Preacher bar DC
db preacher
Supinated hammer curls
Seated cable shrugs
1:00 rest

 

[sahunter06]

Legs
4x18/10/10/15
Single leg ext 2x20
Low leg press
Sumo squats
db lying leg curls
Calves 4x45

 

[Cant hit em]

Front squats 10 min emom
#205
Odd min : 7 front squat
Even min: rest

Walked the dog a mile

 

[InkedElkSlayer]

4 sets full body warm up:
Squats/Calf Raise/Plyos/pull ups/plate swing/fisio ball sit up

70lb heavy bag Step Up- 30ea side

Numerous ascending sets of Tri rep parallel squats. Working up to Heavy… warm up the posterior chain

Squats- 225lbs for 51 reps. For time, as quick as you can get them done

3 Super sets:
1-arm barbell snatch-45/55/65
Dumbbell Farmers Walk-85 pounders

Sat in the recliner searching for powder, then split/hauled/stacked 1/2 cord of fir with my youngest

 

[Btaylor]

3 sets of back squats #200
3 sets of deadlift #225

5 rounds of
2 manmakers 2 x #45 db
4 burpees

5 rounds
2 db snatch
4 burpees

5 rounds
3 kb swings #70
4 burpees

 

[TripleJ]

25 Minute EMOM (5 rounds)
-15 cal row
-5 clean & jerk 155#
-200m run
-12 deadlifts 155#
-10 toes to bar + 5 burpees

 

[mtwarden]

some lingering effects of the stomach bug- stomach is fine, energy a notch or two (or three!) down

three rounds

deadlifts x 5 @ 80% of 1RM
overhead press x 5 @ 80% of 1RM
chin-ups x 25

 

[mtwarden]

5 miles on a snowy afternoon with Tiny Elvis

 

[Cant hit em]

Split jerk build to moderate
1x5

3-6-9–12-9-6-3
Push jerk #155
15 Calorie row


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[DoYaPhilMe]

Split jerk build to moderate
1x5

3-6-9–12-9-6-3
Push jerk #155
15 Calorie row


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Hey, I recognize that one! Nice to see you on here man, hoping to run into you at the gym soon!

 

[Cant hit em]

Hey, I recognize that one! Nice to see you on here man, hoping to run into you at the gym soon!

Yes sir !!! Good to see you as well


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