Wod

[Desk Jockey]

Mixing in more lunges and step ups For preseason. Did a modified tiger shark.

5 rounds

21 dumbbell shoulder to OH @ #35 x 2
15 Deadlift @ #185
15 box step ups at 24”

22 min time cap.

 

[sargent]

4 miles and 1400' of gain with the whole family.

 

[InkedElkSlayer]

Been out of pocket for several weeks. Looking through some of the previous posts, everyone has been busy. I’ll be easing back into the weights this week

This a.m. gained 680ft. on a hike with 40lbs. Followed with plenty of dynamic warm up and stretching

Warm up Pull Up Ladder to 7

Squat- 45/95/135/185 x 12
Calf Raise- same
Plyos- jump squats/scissor lunges/box jumps x 5
Pull Up-x 7
Decline sit up- x 12

 

[sargent]

2 miles today.

 

[TripleJ]

24 Minute EMOM (Alternating)
-15 cal C2 machine (bike, ski or row)
-5 power snatches @ 65-70% (135#)
-200m run
-20 pull-ups
-250m run
-rest

 

[Cant hit em]

Hiked with the family and pup
Thursday -Saturday

drank beer yesterday and trained the pup after weekend mood above

 

[InkedElkSlayer]

Quick hike with the wife (700vert, 40lbs)

Chest/Bis. No rest
5 sets
Bench-45/95/135/185/205
Barbell Curl-45/45/55/65/65

Incline BD Bench-45s/55s x 15 & 12
Reverse Curl- 45/55 x 15 & 12

 

[Hardly_Hangin]

Squat 3x3
Bench 3x3

5 minutes EMOM armor series (below), with a decently heavy KB:
2 offset KB cleans
1 offset KB snatch to overhead squat
3 single arm kb deadlift
switch sides and repeat

repeat above, but with 2 KBs together instead of offset that total more weight than I used before, E30sOM

 

[sahunter06]

3 mile ruck 60# pack 500 ft elev change

Low incline press 20/5/5/5/15/15 155/195/215/235/135/135
Archer push up/dips compound set 4x12-15
Cable flys 4x20-25 fail

Rev Arnold incline db press 4x15-20

db skull crushers 4x15 #30-#15
Barbell French press 4x20
Single arm cable extension 3x15-20

 

[sahunter06]

Been out of pocket for several weeks. Looking through some of the previous posts, everyone has been busy. I’ll be easing back into the weights this week

This a.m. gained 680ft. on a hike with 40lbs. Followed with plenty of dynamic warm up and stretching

Warm up Pull Up Ladder to 7

Squat- 45/95/135/185 x 12
Calf Raise- same
Plyos- jump squats/scissor lunges/box jumps x 5
Pull Up-x 7
Decline sit up- x 12

@InkedElkSlayer Welcome back.

 

[mtwarden]

Over three full pages since I've left- good work Gents!

91 miles (about half on and half off trail) and over 30,000', great trip in the Sierras'- I will definitely be returning at some point!

 

[sahunter06]

@mtwarden welcome back. Looks like it was a great trip. Great scenery.

 

[Cant hit em]

Over three full pages since I've left- good work Gents!

91 miles (about half on and half off trail) and over 30,000', great trip in the Sierras'- I will definitely be returning at some point!

Welcome back Warden, hope you enjoyed hiking our beautiful state. That side of the Sierras is amazing


Sent from my iPhone using Tapatalk Pro

 

[Cant hit em]

3x 8 strict press
Superset
X10 wlevated heel close stance goblet squats

Sneaky Grinder right here

Every 3 min x 5 sets
5 push press #135
15 box jumps
20 wall ball ( try for unbroken or big junks)

Rest with what times left of the 3 min


Sent from my iPhone using Tapatalk Pro

 

[InkedElkSlayer]

Over three full pages since I've left- good work Gents!

91 miles (about half on and half off trail) and over 30,000', great trip in the Sierras'- I will definitely be returning at some point!

Awesome trip. The Sierras and the pics are excellent.

 

[sargent]

3 miles with a 48# pack today.

 

[jofes]

Moving slow this AM with 60 lbls but got the workout in.

 

[mtwarden]

5 miles with my wife and Tiny Elvis this morning (early- we're scorching here )

short trip report

https://www.rokslide.com/forums/threads/high-sierra-ramble.272984/

 

[TripleJ]

Looks like a great trip @mtwarden , love the pics!


10 Minute EMOM:
1 bench press @ 85-90%
(subbed bench press for back squat, saving my legs for my relay run that starts Friday)


For time:
400m run
30 double DB hang power cleans, 50#
15 toes to bar
20 double DB front rack squats, 50#
10 toes to bar
10 devils press, 50#

 

[sahunter06]

Pre exhaust 2 x25-30 rev grip front pull down

No rest
Compound sets: Rev grip front pull down/
Barbell single arm bent over row 20/12/12/18
Suicides 6x40yds after each set
Compound sets: Bent over cable preacher bar row 20/15/12/12
rev hypers 4x25
Suicides 6x40yds
Seated rear delts 4x20 failure
Suicides 6x40yds
Barbell curls 18/12/12/12 45/65#
db hammers 18/15/15/15 30/25/20#
standing dc 2x15 45#