Wod

[TripleJ]

Back in the gym this morning after a quick trip to Texas for a conference over the weekend.

Ever 1:15 for 7 rounds
3 hang power cleans, build to a heavy set

12 minute AMRAP:
2 hang power cleans (155#)
2 front squats
2 push jerk
10 pull-ups
25 double-unders

 

[sahunter06]

Monday
Push
Bench 18/10/8/6/4 155/205/225/245/260
Incline db 15/10/8 70-90s
Reverse barbell raise 18/15/15
db lateral raise 25/18/14 15-20a
Tricep pushdown 18/15/12
Rev grip pushdown 15/12/10
db curls 20/15/12/10 40s
Suicides between each set 6x40yds

 

[sahunter06]

Morning pull
Single arm barbell row 18/10/10/8 90-135#
Seated low row 12/12/10
Lawnmower pull low 18/15/10
db good mornings 18/18/16/15 50s 3 sec eccentric
Rear delt flys 15/12/12
Hammers 18/15/12/12 35-40s
Cable horizontal curl 25/18/18/15

 

[thinhorn_AK]

PM
39:31 10k on my c2

5 pull-ups - 10 push-ups X10

AM
3 mile loop with 50lb pack mostly flat but with a good climb toward the end. Better than no rucking.

 

[JD Jones]

4
8:56 pace
138bpm

 

[CRJR45]

Gym day for me , 1755 step for 110 floors .
Bicep curls 3x15@80
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Hammer crunches 3x15 @ 150
Ab crunches 3x15 @ 90

 

[sargent]

3 miles today.

 

[TripleJ]

1 mile warm up run

5 minute EMOM (murph prep)
-4 strict pull ups
-8 push ups
-12 air squats

5 x 5 back squats @ 275#

2 rounds for max reps
-10 cal row or ski
-10 push-ups
-10 dual DB box step-overs, 50#/20"
-2 minute rest

 

[mtwarden]

3 miles (500') with Tiny Elvis this morning. Got skunked bear hunting, but got a good workout in- 20 miles (3700') with a heavy pack, but not as heavy as it would have been had I connected with a bear!

 

[InkedElkSlayer]

700vert hike with 30lbs at grey light this morning

 

[mtwarden]

strength train this afternoon

5 rds/1 min reset between rds

squats x 5 @70%
bench x 5 @70%
pullups 5 x10


core

 

[sahunter06]

Legs
Deadlift 15/15/15/8 205/225/225/275
Quad press 12/12/12/10 (failure) 375/405/455/485
Exts 20/18/18/15
Curls 20/18/18/15
Calf press 60/60/50 250

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90% (275)

Conditioning
7 minute AMRAP
1 Front Squat (135)
2 Russian KB Swings (70)
3 Front Squat
4 Russian KB Swings
5 Front Squat
6 Russian KB Swings
…and so on, following the pattern.

 

[thinhorn_AK]

24kg (53lb) kettlebell

-10x10 swings
-20 Turkish get ups
-3x10 goblet squats
-3x20 pushups
-3x10 curls with 35lb dumbells
-8x5 pull-ups

 

[state637]

Strength
5 rounds
2-4 strict tempo ring dips
Immediately into 20 sec hold
Rest 30 seconds
20-30 second L-sit hold
Rest 30-60 seconds

Conditioning
5 RFT
30 Dubs
15 DB bench press (2-50’s)
3 wall walks
My time 13:24

 

[CRJR45]

4 mile walk

 

[TripleJ]

4.1 mile (+702') trail run this morning.

 

[InkedElkSlayer]

Legs
4 sets, no rest
Squats/Calf Raise-45/95/135/185 x 20/20/20/10
Good Morning- 45/65/85/95 x 7
Plyos(jump squat/box jump/scissor lunge)- x 5ea

Squats- 5 sets of 5 then drop set on last set
225/245/275/295 x 5, 315/275/225 x 5/5/5

2 sets, 30sec rest
Barbell Walking Lunge- 95 x 10ea
Barbell 20in Step Up- 95 x 10ea

 

[mtwarden]

4 miles (800') with my wife and Tiny Elvis- nice overcast, 50 degree day

 

[sargent]

2 miles today.