Wod

[thinhorn_AK]

Easy 5k on the c2 rower - 20:12

2x10 “hict” step ups with 75lbs on my Barney’s frame.

 

[Yoder]

Did 5 miles with the wife and dog today. Tomorrow it's back to the gym.

 

[sargent]

2 miles with a 35# pack then
6x
5 pullups
10 pushups

 

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 4545/50/55 x 10

Bench- 205/215/225/235/245 x 2, no rest other than adding weight

Bench Drop Set- 225/205/185 x 5

2 sets, no rest
DB Bench- 75s x 12/8
Preacher Curl- 55 x 10

2 sets, no rest
Push Ups- x 50/25
Farmer’s Carry with 85s x 40sec

Mid morning hike, 680vert with 40lbs

 

[TripleJ]

Back from a few days of skiing in Utah with my cousin and some long time buddies. Back to the grind this morning.

5 minute EMOM:
7 back squats at 65%

For time:
30 cal row
25 double dumbbell deadlifts 50#
25 jumping air squats
25 slam balls 30#
250 m run

30 seconds on/30 seconds off x 6 rounds
Sand bag (70#) bear hug step ups 10” box

9 minute alternating EMOM:
-16 lateral box jumps 20”
-10 handstand PU
-5 bar MU

 

[jmez]

Amrap 12
5 power cleans #135
20 box step ups

That sucked

Sent from my moto g power (2021) using Tapatalk

 

[Yoder]

10 min walking backwards on the treadmill
3 sets of 10 split squats
20 min stair climber
Vbar pulldowns 4 sets 10
Hammer curls 4 sets 10
Hack squats 2 sets 10

Weight circuit 3 sets of ten 1 set 8, 30 sec rest between circuits
Dumbbell press 45,50,55,60
Dumbbell rows 50,55,60,60
Goblet squats 60,70,80,80

 

[mtwarden]

4 miles (700') with my wife and Tiny Elvis.

 

[sargent]

10 minutes HICT step ups with 80#
3 miles with a 35# pack
10 minutes HICT step ups with 80#

 

[InkedElkSlayer]

Shoulders/Traps/Abs

6 sets, no rest
OH Press- 45/95/105/115/115/115 x 10
Shrug- 45/95/135/185/185/185 x 10
DB Arnold Press- 20/25/30/35/35/35s x 10
Weighted V up- 5lbs x 15
Farmer’s Carry- 55/60/75/85/85/85 x 40sec
2min treadmill run- 4.0% at 7.0

Straight to Thrusters. 5 sets of 5 with ascending weight- 45/65/75/85/95 (25 reps total)

2min Deadhang

 

[sahunter06]

Monday

5x5
1:00 row between movements
High incline barbell 145/185/210/235/255
Barrel press db 65/75/85/90/75
Weighted dips 35#

No rest
Plate raises 20/18/15/15 35#
Barbell shrugs 15/15/12/12 225#
db lateral raises 18/15/15/15

Barbell skull crushers 15/12/12/12 45-65#
Pushdowns 4x10 failure

 

[sahunter06]

1:00 row between land mines
Land mine 15/15/12/9 85-125#
Rev pulldown with rope 12/10/8/8
Bent over rows 12/10/7/7 145-195#

No rest
Seated rear delts 15/15/12/12
Seated barbell good morning 18/15/15/15 45-85#

Rope curls single arm 8/8/8/8
standing db curls 3 sec pause at 90deg 12/10/10/10

 

[TripleJ]

20 Minute AMRAP:
-10 power snatches 95#
-10 overhead lunges 95#
-10 toes to bar
-150m run
-10 toes to bar
-10 front rack lunges 95#
-10 power cleans 95#
-150m run

3 rep snatch balance: 10 minutes to find a heavy set

Every 30 seconds for 10 rounds: 1 full snatch @ 70%

For time:
2000m row
3 minute rest
1000m row
2 minute rest
500m row

 

[Yoder]

10 min backwards on treadmill
20 min stair climber
15 min stretching
3 sets 10 split squats
3 sets 10 dumbbell pull overs
3 sets 10 standing Arnold press
10,10,8,6 lat pull downs overhand
3 sets 10 lat pull downs underhand
10,10,8,6 cable curls
10,10,10,8 seated rows
2 sets 10 assisted pullups

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis

 

[sargent]

6x
5 pullups
10 pushups
4 miles with a 35# pack

 

[InkedElkSlayer]

A beautiful, real early, moonlight hike up my usual PT mountain with 40lbs. About .75in of wet snow on the grass. The descent was like walking downhill on greased bowling balls.
I read a portion of a Thread last week about how athletes in great shape can easily hike with a pack in a variety of mountainous terrain without training specifically for hiking…

 

[mtwarden]

A beautiful, real early, moonlight hike up my usual PT mountain with 40lbs. About .75in of wet snow on the grass. The descent was like walking downhill on greased bowling balls.
I read a portion of a Thread last week about how athletes in great shape can easily hike with a pack in a variety of mountainous terrain without training specifically for hiking…

I think I read that too; something about a bridge for sale towards the end

 

[TripleJ]

1 power clean + 3 split jerks
12 minutes to find a heavy set


For time:
30 cal echo bike
30 push jerks 135#
30 cal row

 

[sahunter06]

20/18/15/12 single leg exts
18/15/15/12 single leg curls

Sumo deads 18/15/12/12 135-225#
TRX single leg Turkish squat 15/12/12/12
Calf press 55/45/45

Wall squat 1:00 x4