Wod

[sargent]

5 miles today.

 

[InkedElkSlayer]

Did a treadmill workout alternating between walking on incline, running and Sandbag box Step Ups for a total of 35min this morning.

Did 3mi with 45lbs in 45min mid-day today.

 

[CRJR45]

Had no work scheduled today , so went for a 4 mile walk in the 90 degree heat , with the Budster . Then a jump in the pool .

 

[state637]

For time:
10 Clean & Jerks @135
Run 400m
8 Clean & Jerks @155
Run 400m
6 Clean & Jerks @185
Run 400m
4 Clean & Jerks @205
Run 400m
2 Clean & Jerks @215
My time: 17:23

 

[mtwarden]

Well I didn't need Google Maps to find my way back to the gym Going to keep things light for awhile and see how the hamstring responds.

5 rounds, 1 min rest after each rd

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

didn't feel too bad considering it's been a full month

 

[sahunter06]

Legs
Deadlift 12/8/5/3/1 135/225/275/325/345
Quad leg press 15/12/12/12 315/375/425/475
Barbell monster crawl 4x failure
Hip isolation rotation
Single leg exts/curls compound sets 18/15/15/15 120-150
Calf press 40/40/30/30

 

[CRJR45]

Another 4 mile walk today before the nuclear fireball was up , with the Budster .

 

[InkedElkSlayer]

Legs
4 sets, no rest
Squats/Calf Raise-45/95/135/185 x 15
Plyos(jump squat/box jump/scissor lunge)- x 5ea

Squats- sets of 3 then drop to 10. Good, slow w/ a pause bench squats
225/275/295/315/225 x 3/3/3/3/10

2 sets, 30sec rest
Hack Squat- 185 x 10
KB Walking Lunge- 35s x 15ea

 

[mtwarden]

5 miles (700') with my wife and Tiny Elvis- this is the last day of heat wave, tomorrow we drop back down to the 60's- looking forward to that!

 

[sargent]

5 miles today.

 

[state637]

Strength
Every 90 seconds for 18 minutes (3 rounds)
Station 1: posted single leg deadlift left x8 (70# DB)
Station 2: posted single leg deadlift right x8
Station 3: barbell glutei bridges x6 @165
Station 4: 30 sec side plank hold each side

Conditioning
12 min AMRAP
3 BMU
6 double DB hang power cleans (2-50's)
12 alternating DB reverse lunges, held on back rack

 

[sahunter06]

Thurs push
Incline barbell 15/7/5/5/5 145/195/215/225/230
db barrel press 15/12/12/10 55-75s
Med ball diamond push-ups to failure x3
db front press 18/15/15/13 25s
db lateral raise 18/18/15/15
Close grip bar press 15/12/10/6 135-205
Cable pushdown 3 sec eccentric 15/12/12/9
Suicides between each set 4x40yds 50%speed

 

[sahunter06]

Pull
T bar front pull down 18/10/10/15
Seated low row 18/15/15/12
db incline row 15/12/10 65-70s
Barbell good morning 18/18/15 145-185#
Seated rear delt fly 18/15/15/12
db incline curl 25/20
Suicides between each set 4x40yds 3/4speed

 

[CRJR45]

Gym day , 1775 steps for 111 stories .
Bicep curls 3x15@80
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Back extensions 3x15@150
Hammer crunches 3x15 @ 130
Ab crunches 3x15 @ 80

 

[jmez]

4 rounds
25 walking lunges
25 abmat sit ups
25 box step overs
25 ski erg cals

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis

 

[Cant hit em]

15 minute treadmill intervals
2 min walk 1 min run
2 min walk 1 min run
1:30 walk 1:30 run
1:30 walk 1:30 run
1 min walk 2 min run

Back squats
3x5 #225
2x3 #275

Lat pull down
3x10
Shoulder press
3x10

15 min stair stepper

 

[InkedElkSlayer]

Off today and home alone after a long few weeks of work. Warmed up, stretched, mobility work. Then:

Circuit. 10 Rounds, no rest. Other than the F-cking tire, fairly light weight.

Dead- 155 x 5
Skidder Tire Flip- 5
Skidder Tire hops- 10
16lb Sledgehammer Tire Slam- 10
Hanging Pull Up- 10
Decline Sit Up- 10

Stretched and rolled out afterwards. I’ll do an afternoon hike if it doesn’t start pouring rain.

 

[state637]

Friday workout
15min AMRAP
400m run
40 push ups
20 wall ball shots

Rest 5 min

15min AMRAP
500m row
50 dubs
10 strict HSPU

This was a shoulder burn!

 

[sargent]

5 miles yesterday.
3 miles today.