Wod

[Cant hit em]

2 mile morning jog, lifting tonight

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[TripleJ]

15 minutes to find a heavy 1-rep front squat (320#)

3 rounds for max reps:
1 minute alternating single arm db push press
1 minute jumping pull-ups
1 minute C2 bike cals
1 minute rest

 

[mtwarden]

a little over two hours, 8 miles and ~1500' of gain for Tiny Elvis and I

 

[sargent]

2 miles today.

 

[AK Troutbum]

3000’ elevation gain and almost 6 miles, but it appears somebody already beat me to the top.

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[Hardly_Hangin]

Warmup, then 3 round below single KB ladder circuit

Goblet squat, swings, deadlift x5 w/lightest weight

Goblet squat, swings, deadlift x3 w/middlest weight

Goblet squat, swings, deadlift x3 w/heaviest weight

 

[InkedElkSlayer]

Squat/calf raises-45/95/135/185/225/245 x 15

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

Bench- singles from 225 up to 275

3 sets, drop set on last
Bench- 225, 225, 225/205
Reverse Barbell Curl- 65

3 sets
Incline DB Press-85sx10
Preacher bench DB Curl-25, 30, 35
Farmer’s Carry-85s

Push Up burnout- 51, 30sec rest/25, 1min rest/25

2.5mi hill run mid-morning

 

[Cant hit em]

Tempo dead lift
2x6 (3-1-3-1)
2x6 (2-1-2-1)
1x6 (1-1-1-1)

Every 3 min x5 sets
50 double under
15 box jump overs
8 deadlift #225

(Box jump increase by 2 reps every rd)

 

[sargent]

3 miles today.

 

[Btaylor]

5 rounds
2 minutes on eliptical
16 alternating db cleans 80#
10 kb goblet squats #70

 

[TripleJ]

20 Minute Alternating EMOM:
-10 alternating back rack lunges 95 lbs
-20 GHD sit-ups
-10 d-ball bear hug box step overs
-250m run

 

[mtwarden]

strength train this morning

deadlifts 5x5 w/ 60 sec rest between sets @ 75% of 1RM
overhead press 5x5 w/ 60 sec rest between sets @ 75% of 1RM
mtn lunges 2 x 10
chin-ups 23- 21
core

 

[InkedElkSlayer]

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

6 sets. No break. Warm up/Modification to the old DT workout
Deadlift-45/95/115/135/145/155 x 12
Hanging Clean-45/95/115/135/145/155 x 9
Push Press-45/95/115/135/145/155 x 6
Decline Weighted Sit Up-10lbs x 20

3 sets. No break
Dead & Shrug-205 x 3 & 4ea grip
Arnold Press-35 x 10
DB Row- 35 x 10
Ab. Seated Frog kick with 12lbs x 20

DB Clean & Press- 40 x 21

3 sets Farmer’s Carry- 85s

 

[mtwarden]

5 miles with Tiny Elvis on a blustery day- wind driven snow and windchills in the single digits, would have been an easy one to skip

 

[jmez]

20 min AMRAP
10 hang cleans 95#
15 cal row
10 over bar burpees
15 Ab mat sit ups
10 wall balls 20#

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[Cant hit em]

Every 2 min x 4 sets
3 heavy cleans

4 rounds
7 reps of bear complex
400m run

 

[sahunter06]

Took a short break went to Louisiana for reds and trout. Fishing was tough but enjoyed time with friends.

Back at it
4x18/15/15/15
Incline db press
Decline press
Cable flys 4x20/failure
db nose breakers to failure #25
Preacher bar French press/close grip press
Plate drive the bus #35 to over head raises
db lateral raises #20
Reverse cable exts failure
db shrugs #100s

 

[Hardly_Hangin]

Warmup
5x8 log press

3 rounds below dbl KB circuit
Pause pushup to clean thruster x3
Pause pushup x5
Clean to push press x3
Farmers walk 100ft

Carry medley (farmers, rack, waiters)

1x3 one arm DB push press
1x1 one arm DB push press (100#)

 

[TripleJ]

25 minute AMRAP:
400m run
20 kb swings 53 lbs
20 GHD sit-ups
2 minute rest

 

[InkedElkSlayer]

Legs
Run the Rack on DB Step Ups/Farmer’s Carry- 10/15/20/25/30/35/40/45 x 10ea. side.

Squats/Calf Raises- 45/95/135/185 x 10
Squats- 3 rep sets from 225 up to 405

Squats- 225 w/ logger chains on ea. side
51 reps for time… 3:45

Walking DB Lunge- 35 x 20ea. 1 min. rest, then 35 x 10ea.

2mi. Hill Run, 400vert