Wod

[dtrkyman]

Little fly fishing jaunt


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[TripleJ]

20 minute alternating EMOM (5 rounds)
-50 second assault runner
-5 push press + 5 push jerk @ 50% 1RM jerk
-10 alternating barbell front rack lunges
-10 strict pull ups

Tabata plank holds

3 rounds:
-10 (5R/5L) pallof press with 5 second hold
-10 banded glute bridges with 5 second hold

 

[state637]

Strength
Took 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Conditioning
For max calories
3 min row
Short yet brutal

 

[T-town]

F3 workout 45 minutes

4/ 10 mile jog warmup
25 air squats and 1 min wall sit continuously for 100 squats and 4 mins of sits
Cinderblock swings, block thrusters, American hammers(2 count), push ups on the block. began with 5 reps of each and a then 75 yard sprint and jog back for recovery. Increased reps by 1 each round and made it up to 13 reps of each before timer went off.
3 mile run

 

[Rusty Shackelford]

F3 workout 45 minutes

4/ 10 mile jog warmup
25 air squats and 1 min wall sit continuously for 100 squats and 4 mins of sits
Cinderblock swings, block thrusters, American hammers(2 count), push ups on the block. began with 5 reps of each and a then 75 yard sprint and jog back for recovery. Increased reps by 1 each round and made it up to 13 reps of each before timer went off.
3 mile run

Cinderblock workout… how long you been locked up and what did you do?

 

[mtwarden]

strength train this afternoon

5 rds (1 min rest between rds)

deadlifts x 10 @65%
overhead press x 10 @65%
chinups x 15

 

[sahunter06]

Push
Still dealing with nerve damage
Suicides b/t each set up to arms 6x40yds
High incline db 15/12/10/10/15 60/70/75/65/60s
Barrel press 15/12/12 45/45/45s
Seated cable flys 20/18/16 120/120/120

Compound sets
db lateral raises 20/18/18/15 20s
db shrugs 20/18/15/15 75s

Hanging barbel curl 30/18/15/12 45/65/65/65
Rope pushdown 20/20/15
Single arm skull crush 18/15/15/10

 

[dtrkyman]

Back at the gym today, Legs. Squats, Lunges, step up, presses, extension goblet squats.

Balance work first.

 

[T-town]

Cinderblock workout… how long you been locked up and what did you do?

Man, everyone in here is innocent!!!



These F3 workouts are held outside. We keep concrete blocks in the woods beside the local school.

 

[sargent]

2 miles today.

 

[Rusty Shackelford]

5 min warmup

9 min EMOM squat snatch
3@65%
2@70%
1@75%

5x6 Snatch Pull @85%

4x16 DB Row superset DB Bench

 

[mtwarden]

Tiny Elvis and I up early (upper 50’s vs low 90’s it’s a no brainer!) 5 miles (600’) with a 50# pack

 

[TripleJ]

3.5 miles (610') with a 50# pack this morning before work. My wife joined me (no pack) which made it an even better morning.

 

[state637]

12.5 mile trail run

 

[dtrkyman]

Gym today,

Balance work and light cardio warm up.

Chest, flys, incline, flat and decline bench. Seated machine presses, cable standing chest press.

3k meter row, then 30 minutes on treadmill at 7% and 3.2 mph

 

[sahunter06]

Pull day
Bentover barbell row 20/18/12/9 bar/115/165/185
Compound sets
db row 16/12/8/14 70/80/90/80
T bar pull-down 15/12/12/10 115/130/145/160

Hammers 14/10/9 40/45/50s
Single arm curl 15/12/9 25/30/35s

Treadmill work

 

[T-town]

11’s of donkey kick burpees and V-ups
1/4 Mile run
Pushups
100 yard hill sprints alternating with a partner to knock out 400 mountain climbers, 200 sit ups and 250 air squats squats
3 mile run

Gym for squat, bench and leg press

 

[sargent]

3 miles with a 35# pack today.

 

[mtwarden]

Gorgeous morning here (mid 50's and overcast) ; hit the trails with my wife and Tiny Elvis- 6 miles (1000') w/ a 50# pack.

These youngins' weren't too afraid of us going by

 

[TripleJ]

10 minute EMOM:
6 single-arm front rack bulgarian split quats (3R/3L)

12 minute clock:
16 alternating front rack lunges 135#
30 push ups
30 burpee box jump overs 24"
30 push ups
16 alternating front rack lunges 135#
Max cal row in remaining time