Wod

[InkedElkSlayer]

Early morning stretch and 2.5mi run with 6 sprints

 

[sargent]

7 miles with a 35# pack today.

 

[sargent]

2 miles
4x 100 yard sprints today

 

[CRJR45]

Gym day
35 minutes on the stair climber 1944 for 121 floors
Rotary torso 3x20@180lbs
Tricep extension 3x15@140
Arm curls 3x15@80
Seated rows 3x15@140
Lat pulls 3x15@140

 

[state637]

Sunday runday……15 mile trail run

 

[Rusty Shackelford]

5 Min Warm Up

Back Squat
8@62%, 6@72%, 4@81%, 4@86%

Front Squat
5@70%, 4@80%, 3@85%, 3@90%

Cardio
3x (750m row@ moderate pace w/1min rest)
2x (300m row @Almost sprint pace w/1:30 rest)

Accessory stuff

 

[state637]

Strength
Every 3 min for 15 min (5 sets)
Strict press
Set 1 – 5 reps @ 60-70%
Set 2 – 5 reps @ 65-75%
Set 3 – 5 reps @ 70-80%
Set 4 – 5 reps @ 75-85%
Set 5 – 5 reps @ 75%+

Conditioning
15 minute AMRAP
3 Wall Walks
6 Dumbbell Bench Presses (2-50)
Bike 12 Cals
30 Double-Unders

 

[TripleJ]

Every 2:30 for 3 rounds:
-7 back squats @ 75%+


Every 45 seconds for 12 rounds, alternating:
-5 deadlift @ 80% + 5 lateral burpees over the bar
-max cal row
-rest

Tabata plank holds (8 rounds 20 seconds on/10 seconds rest)

 

[dtrkyman]

Sent from my iPhone using Tapatalk

 

[Rusty Shackelford]

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Pretty solid turkey man.

 

[mtwarden]

60 miles of some tough paddling, good trip

 

[sargent]

^ I hope I enjoy my retirement as much as you seem to be enjoying yours. Awesome photos as usual.

2 miles with a 35# pack today.

 

[Rusty Shackelford]

5 min warmup
Strict press - work up to 6 rep max
Then 4x6@90% of 6RM every 1:30

Push press
10@70%
8@80%
8@85%
3x6@90%
8@65%

MetCon
Fanbike 30-20-10kcals
V-ups 15-12-10
Deadlift 30-20-10@55%
4 min rest and repeat

 

[TripleJ]

12 minute EMOM:
1 snatch pull + 1 full hang snatch
Build to a heavy

2 minutes for max reps at each station:
-push-ups
-pull-ups
-ski erg cals
-double-unders

Tabata plank holds

 

[mtwarden]

^ I hope I enjoy my retirement as much as you seem to be enjoying yours. Awesome photos as usual.

I can't complain one bit

5 miles this morning with my wife and Tiny Elvis

 

[state637]

Strength
Back squat
Took 12-15 minutes to build to a 90-95% Back Squat

Followed by…

Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM

We want to get you under heavy weight first, so that when you get to the EMOM you can focus on speed. This must be 100% effort when it comes to speed as you stand up.

Conditioning
For time:
800m run
40 double DB front squats (50’s)
400m run

 

[Rusty Shackelford]

Strength
Back squat
Took 12-15 minutes to build to a 90-95% Back Squat

Followed by…

Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM

We want to get you under heavy weight first, so that when you get to the EMOM you can focus on speed. This must be 100% effort when it comes to speed as you stand up.

Conditioning
For time:
800m run
40 double DB front squats (50’s)
400m run

This seems like one of those workouts that gives you wobbly legs on the way out of the gym.

 

[InkedElkSlayer]

After 2 long travel days, I was slow getting moving this morning.

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/225 x 20/20/20/10
Plyos (jump squat/box jump/scissor lunge)- x 5ea

5 sets, only rest is adding weight
Bench- 45/95/135/185/215 x 10

5 sets, only rest is adding weight
Push Press- 45/95/115/135/145 x 10/10/8/6/5/5
DB Shrug- 55/60/65/75/85 x 8

Farmer’s Carry- 2 sets with 85s for 1min

50 decline sit ups
90sec Deadhang

Finished with a 2mi hill run at an easy pace.
The 30 degree reduction in temps is pleasant.

 

[dtrkyman]

Balance work at the gym for warm up, shoulders and then light cardio for 30 min.

 

[T-town]

F3 workout this morning: 45 minutes
Warmup 75 SSH( jumping jacks), 1/8 mile jog
10- 60 yd sprints

Body weight movements with 75 yard walk after leg exercises for recovery.
100 squats
90 lunges (45 in place and 45 walking)
80 mountain climbers 2 count
70 sumo squats
60 calf raises
50 glute bridges (great when done out in public)
40 split lunges
30 skaters
20 jump squats
1 minute plank

25 v-ups
30 crunches
1 minute side plank
20 pushups
1/8 mile cool down jog
1 minute plank

Then on to the gym for 3 quick rounds:
Lat pulls x 15 narrow grip
x 15 wide grip
x 15 wide grip
Dumbell rows 35lb x 15 all 3 sets
Tricep extensions x 25
Bird dogs 1 minute
Rotator cuff band work