Wod

[InkedElkSlayer]

Been traveling and not posting.

Friday- Tris/Back/Abs this morning with the oldest

Warm up Hanging Pull up ladder to 7

6 sets
Close Grip Bench-45/95/135/185/205/215
Ab

Partner Hanging Pull up ladder to 13

10 sets as fast as possible
Weighted Decline Sit Up-25x15
Close grip push up-15, last 2 sets did 30ea

Farmer’s Carry-85s

 

[InkedElkSlayer]

Made it out yesterday alive, a day later than planned. My most arduous trip, amongst a bunch of arduous trips!

101 miles- about 80 of those on snowshoes. My wife says there is a bruise, cut, scrape on every limb- my hands hurt from death gripping trekking poles for a week straight. I've got something in my ankle I'm hoping isn't too serious. Started feeling it on day four, but it was too late to bail at that point, so had to keep going (we hiked until midnight one night). Got bad enough I was limping (on snowshoes) that last three miles.

But I live!

Now that’s a test. Pretty cool.

 

[sahunter06]

Now that’s a trip! Glad it went well and way to push yourself.

Warmup
2x30 cable fly

4x20/15/15/20
Incline db 70#-45# rest pause at bottom
4x10
Dips 2 sec down 2 sec pause
3x30
Seated cable flys

Compound set
4x30
Cable nose breakers to single arm kickbacks

 

[TripleJ]

12 Minute AMRAP:
-200m run
-10 toes to bar
-1 rope climb

-3 Minute Rest-

12 Minute AMRAP:
-250m row
-10 GHD sit-ups
-100' D-Ball Bear Hug Carry 100#

 

[Btaylor]

50 lunges 2x40 db - 30 pushups
40 lunges front rack - 20 pushups
30 lunges - 10 pushups

10 minutes max incline treadmill @ 3.5 speed

 

[jmez]

25 cal row
20 GHD sit ups
5 burpee chest to bar
25 cal row
20 toes 2 bar
5 burpee chest to bar
25 cal row
20 goblet squats 70#
5 burpee chest to bar
25 cal row
20 KB walking lunge 70#
5 burpee chest to bar

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[mtwarden]

ankle feels better, still icing/NSAID’s- hiked (gently) 2 miles with Tiny Elvis today; may have dodged a bullet!

 

[Hardly_Hangin]

Well. My guys backed out on the elk hunt this year so i may not make it out anyway. But, this is a good habit so ill continue as if i was.

Warmup
3x8 seated incline db press
4x8 log press

2 rounds below double kb circuit
-iso rack clean and strict press x5/arm
-push press x5
-rack carry 50ft
-kb pushups x10
-farmers walk 50ft

 

[TripleJ]

10 Minute EMOM:
3 front squats @ 75%


For time:
10-8-6-4-2
-Ring MU
-Power snatches 135 lbs

 

[InkedElkSlayer]

Monday:
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 280
3 sets, 4th a drop set
Bench-225/235/240 Drop to 205
DB curls-30/35/40

Incline DB-85
Barbell Reverse Curl-65
Farmer’s Carry-85s

TRX push-15, drop 30 push ups
2mi hill run mid-morning

Tuesday:
6 sets
Arnold Press-20/25/30/35/40/45
Shrug- same
Hanging toes to bar-10

Dead & Shrug-135/185/205/225
Fisio sit ups- x20

DB Clean and Press- 35x30

Farmer’s Carry-85s, 3 sets

Did 3mi., 45lb in 40min. training hike at work.
1600, oldest wanted to look for horns, so we hiked 3hrs… definitely didn’t get fat Tuesday

Today: 2.5mi hill run at daylight

 

[Btaylor]

5 rounds

2 minutes high output cardio
5 burpee deadlifts 2x75 db's
6 alternating db cleans

 

[mtwarden]

continuing to feel optimistic about my ankle; got 2 miles of easy hiking in with my grandkids around Yellowstone; still icing and taking NSAID’s

 

[sargent]

2 miles with the kids.

 

[jmez]

Every 10 mins 3 rounds
30 ass bike cals
22 thrusters 75#
30 ass bike cals
22 burpee box jump overs

Ouch. I finished first two under 10, not the third one.

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[sargent]

3 miles with a 48# pack. 3 sets with the pack 10 squats, 10 lunges, 20 calf raises, 10 pushups, 10 overhead press, 10 bent over rows

 

[Btaylor]

Light cardio day. Threw the vest on and did 30 minutes on the treadmill 15% incline at 3 mph.

 

[InkedElkSlayer]

Leg day today:
After droping weight and volume for a couple weeks, been going back up for a couple weeks and today I exceeded by previous high water mark (PB).

4 warm up sets Squats/Calf Raise/Plyos

2 sets plyos, 5ea
36in box jump
45lbs scissor lunges
35lbs front jump squats

Squats- 3 rep sets from 225 up to 405

Squats- 315x21/15/9 with 1min rest

4 sets
Hack Squat-135x10, 205x10, 215x10, 225x8
Barbell Overhead Lunge-45/65/75/85 x 8ea side
DB calf raise-25x6

Heavy Bag Step Up-70lb bag 25ea side

 

[TripleJ]

6 rounds:
400m run
2 minute rest

3 rounds:
10 alternating OH Dual DB lunge steps 50 lbs
1 minute rest

6 rounds:
1 OH squat
1 minute rest
build to a heavy 1 rep

 

[sargent]

2 miles with the family.

 

[mtwarden]

2 miles of some easy hiking; ankle is definitely on the mend- will bump the miles up a bit tomorrow.