Wod

[TripleJ]

20 Minute Alternating EMOM (5x through)
-15 cal bike/ski (alternate each round)
-4R/4L double KB farmers hold iso box step ups
-15 banded glute bridges with 3 second hold at top
-6 hang snatches @ 50%

 

[InkedElkSlayer]

2.5mi early this morning with quite a bit of stretching before and after

 

[state637]

Strength
Front squat from the ground
Set 1- 10 @135
Set 2- 10 @185
Set 3- 10 @205

Conditioning
Fran sandwich DB style
Run 800m
Then
21-15-9 of
DB thrusters (2-50’s)
Bent over rows (2-50’s)
Then
Run 800m

 

[RSather528]

Squat
15 reps x 2 sets
12 reps x 1 set
8 reps x 1 set

Kettlebell chest press
20 reps x 4 sets

Front and lateral shoulder raises
12 reps each x 3 sets

Calf raises
20 reps x 3 sets

 

[sargent]

2 miles with a 45# pack today.

 

[TripleJ]

4 miles (685') with a 50# pack this morning

 

[mtwarden]

4 miles (600') with Tiny Elvis early- NO pack, T- minus 48 hrs!

 

[state637]

6 miles on trail with 35# pack

 

[InkedElkSlayer]

Only 3mi., but 1400vert with 35lbs.

 

[Rusty Shackelford]

Heavy Squat Day
5 Min Warmup

Back squat
5@67%
5@76%
3@81%
2@86%
1@95%
1@100%

Front Squat
5@65%
4@75%
4@80%
4@85%

MetCon - Sprint Row 3 rounds
Sprint 500m
3min easy pace row

Accessory stuff

 

[sahunter06]

Push
Shoulder still tingles told ortho forget nerve conduction test will manage workout and load until it improves
Suicides between sets 6x40yds to arms

Barbell press 16/10/8/5 140/170/190/210
Incline db press 10/10/8/6 70/75/80/80s

Compound sets
db shoulder press 15/12/12 35/45/45s
db lateral raises 15/12/12 20/25/25s

Barbell hanging curls 25/15/12/8 bar/65/75/75
Single arm db skull crusher 18/12/10 20/25/25

db hammers 12/10/15 40/45/30s
OH press 18/15/12/20

 

[dtrkyman]

Balance and light cardio warm up.

Back, Dumb bell rows, seated cable rows, pull ups, lat pull downs.

45 minutes, 3.2 mph at 7% incline

 

[rharbaugh]

4 miles with 25lb pack 300’ gain


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[T-town]

F3 workout to start the day
Donkey kicks and handstand holds
Dips, Bear crawl and sprint tennis court suicides
Burpees, push-ups, squats, crunches, plank
Just over 3 miles of running between above exercises.

2.5 mile run with the Mrs.

Eggs and deer sausage breakfast and then to the gym to climb 100 floors on the stair machine. Next time I’m going in Crispi boots with a loaded pack so I should get some interesting looks.

 

[RSather528]

1.5 miles with a 42# pack, 100’ gain.

 

[FlyAK]

4x5 bb bench
3x10 pull-ups
3x12 db overhead tricep ext
3x12 db bicep curls

 

[sargent]

3 miles with a 45# pack today.

 

[sahunter06]

Legs
Deads 20/15/10/15 135/225/275/225

Compound sets
Single leg Turk squat 20/20/16
Kettle ball squat 20/18/12 90#

Single leg exts 18/15/12
Single leg curls 18/15/12
3way calf press 40/30/30

2 mi dread mill walk 5 deg incline 40 min

 

[rharbaugh]

2 mile run doing 1 minute intervals


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[mtwarden]

SRD for me today; last minute (frantic) packing.

See everyone in about 2.5 weeks; keep up the good work!