Wod

[InkedElkSlayer]

700vert hike with 35lbs on a cool June morning.

6 set circuit, no rest
Bench- 45/95/135/185/205/225 x 10, last set did 225/205/185 for 7/5/5
Barbell Curl- 45/45/55/65/75/85 x 10
300yd run

DB Bench- 60s x 21
Preacher Curl- 65 x 21
Wrist Curls- 75/65/45 x 12/12/21

 

[state637]

Juneteenth
18:65 min AMRAP
6 DB Snatches on Right side (50#)
6 DB Snatches on Left side
19 Burpees
Managed 9 + 23

 

[TripleJ]

Still scaling back on the workouts and taking care of my back trying to get it back to normal.

10 minutes to build to a heavy set of 10 bench press
(scaled from push jerks)

For time:
30 cal echo bike
30 front squats with 45# bar
30 push press with 45# bar
750m C2 bike
15 cal on the ski erg, kneeling
20 front squats with 45# bar
20 push press with 45# bar
500m C2 bike

 

[mtwarden]

5 miles (1100') with Tiny Elvis on another glorious day- overcast and mid 50's!

 

[sargent]

2 miles with a 30# pack today.

 

[sargent]

bivying is over romanticized

You should've taken your Aeon!

 

[mtwarden]

You should've taken your Aeon!

Definitely!

 

[TripleJ]

12 minute AMRAP:
-625m C2 bike
-10 push-ups
-100' Double KB farmers carry (70#)

-3 minute rest

12 minute AMRAP:
-200m run
-10 toes to bar
-1 rope climb

 

[InkedElkSlayer]

This morning
8 sets, no rest
Push Press- 45/65/85/95/105/115/125/135 x 5
DB Shrug- 30/35/40/45/55/60/65/75 x 5
Fisio Sit Up- x 10

DB Arnold Press- 25s x 30
DB Alt Row- 25s x 30
DB Clean & Press- 25s x 30

Plan to do a short run and/or step ups this evening

 

[mtwarden]

5 miles (700') with a 40# pack, accompanied by my wife and Tiny Elvis- both packless

 

[state637]

Strength
Back squat
Every 2:30, for 20 minutes (8 sets):
Back Squat work off 1RM
Set 1 – 4 reps @ 70% (235)
Set 2 – 3 reps @ 80% (275)
Set 3 – 2 reps @ 85% (285)
Sets 4-5 – 8 reps @ 70% (235)
Set 6 – 6 reps @ 75% (255)
Sets 7-8 – 6 reps @ 80% (275)

Conditioning
For time:
800m run
40 RKBS 70#
30 box step ups 24”
6:55

 

[sahunter06]

Monday push day/bicep

This morning pull
Pre exhaust 2x20 front pull-down
Barbell bentover row 16/10/10/15 ( 3 sec pause) 135/185/235/95
Compound sets
db Incline row 15/12/10 60s
Good morning barbell 15/10/10 135/185/185
Low cable pull 18/14/10
Rear delt cable fly 15/15/12

 

[sargent]

2 miles today.

 

[CRJR45]

Gym day
35 minutes on the stepper , 1938 steps for 121 floors
Rotary torso 3x20@150 , left and right
Arm curls 3x15@80
Tricep extensions 3x15@120
Lat pulls 3x15@120
Seated row 3x15@120
Tricep press 3x15@120
Dip assist 15@50lbs off
Chin up assists 15@50lbs off

 

[InkedElkSlayer]

3mi run this morning followed with 24min of Step Ups with 55lbs

 

[state637]

Strength
Floor press 5x5

Conditioning
3 RFT
400m run
20 farmers carry lunges w/ DB's
10 front squats w/ DB's

 

[TripleJ]

Every 45 seconds for 16 rounds (alternating):
-5 bench press @ 165#
-10 (5L/5R) chaos palloff press

For time:
10 - 8 - 6 - 4 - 2
-strict pull ups
-C2 bike cals
-alternating lunges into single leg knee drive

 

[dtrkyman]

Out of town but staying where there is a full length pool, swimming is hard

Been a long time and I did a bunch of lengths!


Sent from my iPhone using Tapatalk

 

[mtwarden]

5 miles (1200' in the first 2 miles) with Tiny Elvis- our glorious weather continues, mid 50's and partly sunny

Oh and I'm now over a 1000 miles for the year!

 

[mtwarden]

strength train this afternoon

5 rds (1 min rest between rds)

squats x 10 @60/65/70/65/60%
bench x 10 @60/65/70/65/60%
pullups x 12


core

don't know if this would qualify as HIIT training, but my HR was up there