Wod

[InkedElkSlayer]

Went a little heavier and harder on Leg day today without getting sloppy

4 warm up sets
Squats/Calf Raise-45/95/135/185 x 20/20/20/10
Plyos- x 5ea

2 sets plyos, 5ea
36in box jump
40bs snatch to scissor lunge
35lbs front jump squats

Squats- 3 rep sets from 225 up to 375

Bench Squats (1min rest)- 295 x 15/22/9

3 sets, no rest
70lb heavy bag twirl and walking lunge- 5 of each on each side
Hack Squat- 135/185/205 x 10

The heavy bag always sucks. No rest was tough

 

[TripleJ]

3 miles (490') with 40# this morning

 

[mtwarden]

put the gym addy in Google Maps and found my way to the gym

short and light, it's getting too close to go time to go crazy

5 rounds (60 second rest in between rounds)

5 reps squats @ 70% of 1RM
5 reps bench @ 70% of 1RM
10 reps pullups

 

[mtwarden]

5 miles (900') this afternoon with my wife and Tiny Elvis on yet another gorgeous Fall day.

 

[sahunter06]

Quick one tonight
Dealing with a SC joint issue and shoulder dislocation soreness

Incline db press 15/15/12/12
Seated flys 4x20

db lateral raises 4x20

Close grip press 135/185/185/135 18/12/12/15
Pushdowns 15/12/12/12

 

[InkedElkSlayer]

Stretched and warmed up really well. Short and sweet today

Hanging Pull Up Ladder to 13. 91 total

4 sets, no rest
Close Grip Bench- 45/95/135/185 x 20/20/20/10
Dead- same
Fisio Sit Up- x 15

Dip- body wt for 30
Hanging Pull Up- 21

 

[Cant hit em]

1.5 mile walk with dog

10-8-6-4-2
Deadlift
Barbell row

Every 2 minutes x 10 minutes
100m kb farmer carry
5 burpee
10 push press #115

Shoot for 1:30 work :30 rest


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[TripleJ]

Every 2 minutes for 7 rounds:
5 strict shoulder press @ 75-80% + 5 deadlifts @ 75-80% (2 barbells set up)



2 minutes at each station for max reps:
-burpee pull ups
-shoulder to overhead @ 95#
-double unders
-bike calories

 

[mtwarden]

I've got a 6 mile loop that I do fairly regularly; I've noticed there is a faint single track that continues down the main ridge where I bail off on the trail. Followed it today with Tiny Elvis and it eventually tied into a lower trail, making it a 7 mile loop

 

[sahunter06]

Early Friday grind

Front pull down pre exhaust 2x25
3 movements=1 set
Single arm stand row 18/12/1210
Seated row 18/10/10/15
db incline high row 20/15/12/12

Seated rear delt fly 4x20

Standing barbel curl 4x15
Incline db curl 4x15
Hammers 4x12

 

[InkedElkSlayer]

PT hike this morning with the entire family. Coolest morning of the fall so far. Around 750vert and 32lbs. They’re calling for 70s in the valleys through the 7-day forecast. Pretty crazy.

We’re in full blown pack and prep mode this weekend. I am hoping to be boning out a bull or 2 at this exact time a week from now…

 

[Cant hit em]

E2mom x 10 min
2 hang clean+1 jerk - build
155-165-185-205-225


Every 3 min x 15 min
10 db push press right arm
10 db push press left arm
20 box step ups
Max burpee with remaining time

Rest 3 min

E3mom x 15 min
10 db hang clean right arm
10 db hang clean left arm
5 burpee box jumps
Max sit ups with remaining time


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[mtwarden]

5 miles (1000') with my wife and Tiny Elvis; we're still on a long streak of very nice weather- upper 60's/low 70's highs, upper 30's/low 40's lows

 

[jmez]

20 min AMRAP
10 push ups
10 med ball cleans 20#
10 goblet squats 53#
20 abmat sit ups

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[mtwarden]

5 miles (1100') with Tiny Elvis; we tried extending another loop- while we did extend it- it was too rocky/steep descent to the other trail and near the bottom we got into a fair bit of prickly pear- that's a no go for TE

 

[mtwarden]

quick workout at the gym (maybe 15 minutes???)

5 rounds (60 second rest between rounds)

deadlifts 5 reps @ 70% of 1RM
overhead press 5 reps @ 70% of 1RM
chin ups 10 reps

 

[TripleJ]

45 minutes on the C2bike this morning.

 

[sahunter06]

Monday morning grind


Low Incline barbell 18/10/10/15
High incline 15/15 slow
Cable flys 20/15/15/20

Seated plate raise 4x20 failure
db lateral raise top end 4x15 failure

db nose breakers 4x20
Rope pushdown 4x20
Single arm rev grip pushdown 4xfailure

 

[TripleJ]

Every 2 minutes for 3 rounds:
5 back squats @ 80%


13 minute clock:
"Helen"
3 rounds for time
400m run
21 KB swings 53#
12 pull-ups

*In remaining time, do as many bar MU as you can

 

[InkedElkSlayer]

Quick last day with weights for a while.

5 sets of 20. No rest
Bench- 45/95/135/155/175 x 20
Squat- 45/95/135/185/225 x 20
(I had to rest-pause on 175 to get 20)

Long day today… then I leave tomorrow morning to set up our base camp. I’ll hike in and set up spike camp Wednesday. I’ll be living the dream for the next 12+ days with the family.