Wod

[InkedElkSlayer]

My son and I, and about 7 miles with most of it in snowshoes, and 3,000’ elevation gain. Man, I had almost forgot how rewarding it is to climb mountains in snowshoes.

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That’s awesome

 

[TripleJ]

Front squats:
6 warm up sets
3 sets of 5 @ 80%


For time (sprint):
21 pull ups
12 deadlifts @ 225 lbs
400m run

 

[mtwarden]

7 miles on the trails with Tiny Elvis this morning

 

[InkedElkSlayer]

Squat/calf raises-45/95/135/185/225 x 15

Chest/Bis
Bench-45/95/135/185
Barbell Curl-45/45/55/65

Bench- singles from 205 up to 265

Bench-225x10, 230x6, 230x5
Preacher curls-65x12, 75x10, 85x10

3 sets
Incline Dumbbell Flye-85
Barbell Reverse Curl-65
Farmer’s Carry-85s

Push Up Burnout-60/30sec rest, 25/45sec rest, 20. 105 total

Hiked 4.5hrs this afternoon looking for the match to the mule deer horn from Saturday. No luck on finding the set. Found a dink forked horn set about 3ft apart though.

 

[Cant hit em]

Tempo Bench press
3sec down 1 sec pause
6-6-6-6

15 min emom
Min 1 :15 cal ass bike
Min 2 : Max burpees
Min 3 : rest

 

[sargent]

2 miles today.

 

[sahunter06]

Monday
20/10/10/15/20
High incline barbell to 205#

Hypertrophy
20/10/10/15 ( failure)
Decline press
Hang band push ups ( failure)
Close grip bench
Seated cable nose breakers
Db lateral raises a sand/descend
Reverse cable pushdown
Rear delt raises
db shrugs 75/80/80/90

 

[Btaylor]

Yesterday 22.3 w/ mods - used 45# dbs, only pull ups (no station for MU) and cant really do double unders so we did 4 for 1 on the jump rope. All reps took 16 minutes.

Because it was a short workout, we added 5 rounds of 50 single unders and 10 burpees to finish up.

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up pull up ladder to 10

5 sets
Hanging Clean&Press-45/95/115/135/145
Shrug- same
Arnold Press-15/20/25/30/35
Pull Up-10
TRX plank/knee 2 chest-15

3 Sets
Dead/Shrug-205/215/225
Barbell Row-65/75/85
Hanging Pull Up & knees 2 Bar-6

Thruster-65x21
Farmers Walk-85ers

AK guys…
I know I’m lucky that I can drive 10min from my house and hike country where I will not see boot tracks, but I enjoy seeing your AK hiking pics. Just awesome country. Keep them coming as the spring unfolds.

 

[BDRam16]

Yesterday: So I messed this one up and did the regular 22's and forgot to do the chaser in between sets...When I realized it I just did 10 sets of the chaser at the end.

The Peacekeeper
Buy In
Pullup Ladder 2-4-6-8-10
In Between Each Set....
Bridge Pulls - 10

Superset 22's - *Toe Tap Pushups and Slomo Bicycles

20 Toe Tap Pushups – 2 Slomo Bicycles/Chaser
18 Toe Tap Pushups – 4 Slomo Bicycles/Chaser
16 Toe Tap Pushups - 6 Slomo Bicycles/Chaser
14 Toe Tap Pushups – 8 Slomo Bicycles/Chaser
12 Toe Tap Pushups – 10 Slomo Bicycles/Chaser
10 Toe Tap Pushups – 12 Slomo Bicycles/Chaser
8 Toe Tap Pushups – 14 Slomo Bicycles/Chaser
6 Toe Tap Pushups – 16 Slomo Bicycles/Chaser
4 Toe Tap Pushups – 18 Slomo Bicycles/Chaser
2 Toe Tap Pushups – 20 Slomo Bicycles/Chaser

*Chaser
Jumping Jacks - 20
Lateral Lunges - 10

 

[TripleJ]

Every 4 minutes for 5 rounds:
-20 cal row
-15 toes to bat
-10 front rack lunges 115 lbs
-5 thrusters 115 lbs

 

[mtwarden]

6 miles and just under 1500' of gain; Casey Peak in the background

 

[Hardly_Hangin]

Monday
Warmup, then 3 rounds of below
Offset KB lunge snatch to overhead lunge to rack reverse lunge x3/ side
Goblet pause squat x3
Goblet squat x3
Double hand swing x10
Deadlift x10

20 swings with 45# plate in each hand

Tuesday
Warmup, then 3 rounds of below
Curl press x5
Alternative from top OHP x5
Alternative from bottom OHP x5
Hammer curls x5
Cross body curls x10
Flat bench with a twist at top x10
Farmers walk 100ft
50 kb swings

 

[BDRam16]

Outdoor Run - 34 min

5 Rounds
Penguins - 30
Supermans - 20
Bird dogs - 10
Front Plank - 1 Min

 

[sahunter06]

Warmup set( t bar pull down) 25 reps 3sec concentric/eccentric

20/10/10/15(failure)
T bar front pull down
Barbell bent over row
db 1/4 bent rows 25/45/60/35s
Reverse hypers with 35# plate ( 4x20)

(Compound set )
Preacher bar straight/ drag curl incline bench

Cable single arm preacher bench curl
Hammer curls

 

[Cant hit em]

Snatch complex
20 min to build to heavy
Hang power snatch+ overhead squat+ hang snatch

4x 3 min amrap 1 min rest between
3 hang power snatch #115
6 push up
9 sandbag over shoulder #100


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[sargent]

3 miles today on a couple inches of mud... sure sign of spring in PA.

 

[Btaylor]

20 minutes on the stairmonster with a vest.

 

[TripleJ]

Front squat warm-up

Every 2:30 x 2 rounds
8 front squats @ 80%


12 Minute AMRAP:
50 double-unders
2 squat snatches @ 135#
250m run

 

[mtwarden]

4 miles with Tiny Elvis this morning; head to the gym sometime this afternoon