Wod

[TripleJ]

10 Minute Alternating EMOM:
-3 deadlifts @ 80-85%
-4R/4L single leg lateral box step ups


2 rounds for time:
-15 deadlifts @ 50%
-15 box jump overs 24"
-15 burpee box jump overs

-2 minute rest

Max effort 500m row

 

[mtwarden]

5 miles and just shy of a 1000' of ascent for Tiny Elvis and I

 

[Hardly_Hangin]

Warmup
5x6 log press

3 rounds below circuit
Db incline twist press x10
Db curl press x5
Db alternating from top x3, bottom x3, strict x3
Pushups x5
Waiters walk 50ft to rack carry 50ft to farmers walk 50ft, then switch sides

 

[Btaylor]

1,2,3,...10,...3,2,1

DB deadlifts 2 x 75
Burpees

 

[InkedElkSlayer]

Took off before shooting light, 4.3mi. hill run with 680vert. Snowing again as you climb

 

[mtwarden]

5 miles and just under 1500' of gain for Tiny Elvis and I. We took a finger ridge off trail on the way out with lots of elk sign, was hoping to get lucky and find a shed- not today

 

[JasonWi]

Chest, shoulders and biceps today. Legs are sore from yesterday! Walking like a newborn giraffe.

6 sets of incline DB bench press 30,40,50,60,80#
5 sets of DB flat bench press 80,90,100,100#
6 sets of each (front and lateral raises) 12.5-20#
5 sets of DB military press 30#
5 sets of DB bicep curls 25-30#

 

[jmez]

4 rounds
200m run
8 deadlift 185#
200m run
15 burpees

 

[Bigwilly556]

Back day. Pullups, banded trap bar deadlifts, lat pulldowns and dumbbell rows.

EMOM
20 cal row
#150 over the shoulder sandbag
20 GHD situps
For 21 minutes

 

[sahunter06]

Back/bi
Warm up 2x30 rev front pull downs

4x15 hypertrophy
Seated cable rows 150-200#
Incline bench db low rows to high rows #35 ( compound set)
Standing bent over db rows 4x25 (3 sec concentric pause)

4x30 to failure
Incline hanging preacher bar curls (15-20) to incline drag curls (10-15)

4x20 compound set
Preacher bench single arm cable curls
db hammer curls #25

 

[Cant hit em]

Every 2 min x10 min
1high hang snatch +1 low hang snatch



8 min amrap
6 hang power snatch #95
12 cal ass bike
12 plate ground to oh #45
12 burpee

2 min rest

For 8 min
Min 1: 6 hang power snatch+max ass bike cals
Min2: 12 plate g2oh + max burpee


Sent from my iPhone using Tapatalk Pro

 

[Btaylor]

5 rounds

10 flights on the stairmonster
20 sit ups holding 20# db
20 weighted lunges 2 x 45

 

[JasonWi]

7 sets of Deadlifts
135 x12
185 x12
225 x10
275 x8
315 x6
335 x 4 (2)

32:15 spinning / 8.83 miles

 

[Bigwilly556]

Shoulders. Face pulls/lateral raises, kb rear delt flys/db heavy partial raises, banded viking press, db neutral shoulder press, #45 plate raise/ band pull apart.

Amrap for 12 min
12 cal devils tricycle ( echo bike )
Kb #35 waiters carries 100 ft
15 pushups off kb with 30 second plank

 

[RuggedYogi]

5 mile trail run. Kind of regretting signing up for this 50k, it’s really cutting into other workouts!

 

[InkedElkSlayer]

1,2,3,...10,...3,2,1

DB deadlifts 2 x 75
Burpees

Confirming. Was this 100 reps each?
1 Dead/1 Burpee, 2 Dead’s/2 Burpee … and so on. Ladder to 10 and back down for a total of 19 rounds?
That’s 1 I will remember and try out when my schedule gets compressed here shortly. I like it

 

[InkedElkSlayer]

Leg day today:
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 395

Squats- 315 x 21/15/9. 1min rest

3 sets
Hack Squat-185/205/225 x 12/10/8
Good Morning-95 x 8
DB calf raise-25x6

DB Lunges- 40s x 15
DB Step Up-40s, 15ea side
Farmer’s Carry-85s

Proud dad today. My tall, lanky teenage son did 185 for 20 on good parallel squats. It was a good morning

 

[JasonWi]

Dear lord: InkedElkSlayer I'm never posting my squat weights/reps again!

I'll stand off to the side and dream about being manly.

 

[mtwarden]

7 miles and 1500'-ish of gain for Tiny Elvis and I. TE found an elk leg that still had a little gnawing left on it

 

[InkedElkSlayer]

Dear lord: InkedElkSlayer I'm never posting my squat weights/reps again!

I'll stand off to the side and dream about being manly.

Made me chuckle. Yeah man, a few things…
I have NEVER done any Social Media, I literally got my first personal email address last summer and I never shared any PT stuff outside my little circle. First thread I started following when I decided to join Rockslide this winter was WOD. These guys do good, solid, diverse PT. I like checking everybody’s programs. So keep posting your weight/rep/rest scheme.
I have been training seriously since I was 17 and have been lucky to work, and workout, with some serious guys.
As far as squats. Google some of the old school interviews with Arnold. Priceless. He was asked what school of thought he believed in for legs. Low weight/high rep or heavy weight/low rep. His answer was heavy weight/high rep! He said squatting uses the largest muscles in your body and your brain tells you to rack the weight after 10 or 12. Make your body tell your brain to stop being a pussy and do 20! Love it. Course he was roided out beyond believe, but regardless, he would push himself to work until he puked.
Long winded response, but it’s cool to see correspondence from all you guys that are pushing it during PT.