Wod

[Cant hit em]

No turkeys this weekend but its a long season

Tempo Deadlift
3 sec up 2 down
6-6-6

Burner
6 rounds
8 deadlift #155
16 kb swings
25 cal ass bike


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[sahunter06]

Warm up 2x30
Decline machine press

4x20/10/10/15
Decline press
Incline db press
240 yard run- repeat

4x15
Seated cable flys
240 yard run- repeat

4x15
Reverse grip close bench
Lateral db raises
240 yard run

4x20
Cable incline tricep ext
Drop bench and repeat
Db vertical raises
240 yard run

 

[Btaylor]

Pulled a muscle in the middle of my back Saturday morning so didnt do much over the weekend. Yesterday, did 3 rounds of cable curls, tricep pushdowns, incline db benchpress 2x45 and 10 20" box stepups with the db's. Back started talking a little so stopped and did 10 minutes of cardio.

 

[BDRam16]

Yesterday was day 1 of my final week (week 6) of MtnTough 30/30. It was the same workout as day 1...The 22s for time. My first attempt was 36:36 and it was a struggle. Yesterday I did it in 31:16. Pretty happy with the results so far. 5min and 30 sec faster was definitely better than I expected. The first time also did not have the pull-up ladder (that doesn't count towards the time.). 22's = the two exercises as a superset with reps going 20/2, 18/4, 16/6, etc....

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

The 22s for time
Sprint – 0.5 mile

22's Superset - *Reverse Lunges and Push-Ups

Sprint – 0.5 mile

22's Superset - *Air Squats and Renegade Rows

Sprint – 0.5 mile

 

[TripleJ]

10 Minute alternating EMOM:
-5 deadlifts @ 75-80% (315#)
-5 box jumps @ 40"

For time:
-400m run buy in
21-15-9
-Deadlifts @ 225 lbs
-Box jump overs @ 30"
-400m run cash out

 

[InkedElkSlayer]

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

Warmed up for 5 sets, then 5 working sets. No break
Dead-135x10
Hanging Clean&Press-135x5
Shrug- 135x10
Decline Weighted Sit Up-25x15
Farmers Walk-85ers

Dumbbell Clean&Press-30s x 30
12lb Med ball partner toss on decline sit up bench- 30

 

[Cant hit em]

Split jerk off the rack
1x1


For time:
50 db shoulder to overhead #50’s
800m run
50 db s2oh


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[Btaylor]

Ran a 5k on the treadmill. About halfway I remembered there are people that thinking running is great. Are we sure those people shouldnt be medicated?

 

[TripleJ]

Every 2 Minutes for 12 rounds, alternating:
-28 cal echo bike
-6 hang snatches at 70% (six singles)
-28 cal ski
-7 burpee bar MU

 

[sargent]

3 miles today.

 

[Btaylor]

6 rounds
4 burpees
6 db cleans from the floor alternating #75
8 box step ups 24"

then

6 rounds
4 burpees
6 db rows same db
8 box step ups

 

[InkedElkSlayer]

Wednesday
Warmest day since October. 71 in town.
My oldest was “sick”, we hiked all day looking for the match to a moose and the big non typical mulie. Picked up a couple mulie horns, saw 2 moose, glassed a bunch and had a successful day of hiking…. Most importantly, NOT at work or school.

 

[jmez]

5 rounds
25 cal ass bike
15 power cleans 95#
15 ring rows
Every 4 minutes 4 sandbag over shoulder 100#

 

[sahunter06]

Yes I did legs Tuesday that was brutal

Yesterday
Back
20/10/10/15x4
Straight bar front pull down
Barbell bent over t bar row
240 yard run for time

db upright row 2 position
Reverse hypers 45# plate
240 yard run

4x20
Preacher bar incline hang curl/DC
Cable single arm preacher curl
Hammers
db rear delt raises

 

[TripleJ]

1 mile run
3 minute rest (25 push-ups during rest)
1 mile run
3 minute rest (25 push-ups during rest)
1 mile run

 

[Farmingdale's Finest]

30 minute peloton spin intervals

5 1 minute planks

2 sets of 12 hammer curls
2 sets of 15 bent over row
2 sets of 12 overhead DB extensions
2 sets of 12 upright DB flys





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[InkedElkSlayer]

Leg day today:
Dropped weight and volume for a couple weeks then been going back up the last couple weeks

4 warm up sets Squats/Calf Raise/Plyos

2 sets plyos, 5ea
36in box jump
45lbs scissor lunges
25lbs front jump squats

Squats- 3 rep sets from 225 up to 405

Squats- 305x20, 315x15, 325x12

3 sets
Hack Squat-205x10, 215x8, 225x8
DB Lunge-45x10
DB calf raise-25x6

 

[jmez]

Partner WOD
24 rounds
1 rope climb
3 bar facing burpees
5 hang cleans 115#
7 goblet squats 53#
9 ski erg cals

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[Cant hit em]

Tempo Front squats - 3sec down 2sec pause in the bottom then up
6-6-6


6 min clock
600m run
30 front squats #115

6 min clock
2 rounds
300m run
15 front squats

6min clock
4 rounds
100m run
7 front squats

(Rest is time left in 6 min time frame)

 

[Btaylor]

5 round home workout

400 meter run
75 single unders
10 curls #50 sandbag