Wod

[Squirrel Master]

Back and bi's for me today.
25 pull ups
4 sets of 10 bent over BB rows
4 sets of 10 lat pulldowns
4 sets of 10 single arm DB rows
4 sets of 10 face pulls
4 sets of 8 DB curls
4 sets of 8 DB hammer curls

UPS has also been busy here lol. I have mt flat bench, squat rack, plates, and my bar should show up Monday. Once I get it, I won't have to go to the gym much if any from now on.

 

[mtwarden]

5 miles (700') with my wife and TE; strength train this afternoon

deadlifts 5/5/5+/amrap @65/875/85/65%
overhead press 5/5/5+/amrap @65/875/85/65%
chin-ups 25-25-25
core

 

[sjwfarms]

chest/shoulders:
all one arm DB
flies 3x10 warmup
bench 4x10 45/55/65/75
arnolds 4x10 35/45/55/65
dips 4x10 25# (not one arm)
laterals 2x10 each front/side
3x10 tri ext 20/30/35

@Squirrel Master be careful. Home gyms have a tendency to become laundry racks. seriously though, whatever it takes to get in the reps.

 

[sahunter06]

Friday ruck

Thursday push
low incline db 14/10/10/16 75/80/80/55
High incline bar 16/14/12/12 3 sec eccentric pause
Flys 20/18/15
Laterals db 22/18/18/16
Shrugs db 20/20/16 80s
Close grip press 20/18/14/14 95
Curl db 18/18/16/15

 

[Squirrel Master]

A 1k meter row and 50 push ups for me this morning. I'm not hunting today, staying home to weed a flower bed and put up Christmas lights. I have to spend a day focusing on staying married here and there!!

 

[sargent]

3 miles today.

 

[sjwfarms]

45 min stretching...otherwise a much needed day off.

 

[Squirrel Master]

My bar ended up coming yesterday, so I got my first home workout with the new stuff in this morning.
5 sets of 5 BB squats
5 sets of 5 OH press
3 sets of 5 deadlifts
Then got in some core work. Now I'm gonna get my stuff together to hunt this afternoon!!

 

[InkedElkSlayer]

Between work, European mounts, cutting up a bull, trying to clean up gear and a 2 day mixed class wrestling tournament… I’m trying to get back to my normal split. I’m up at 0200 tomorrow for a flight and will be doing the “something is better than nothing” routine for 8 days.

Pull Up Ladder to 10
Mobility warm up for squats (hip flexors/side step ups/counterbalance squats)

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 20/20/20/10
Plyos (jump squats/scissor lunge/box jump) x 5ea
Toes 2 Bar- x 10
Farmer’s Carry- 45/55/60/65 x 1min

Squats- 205/225/245/265/275/225. Sets of 3, then drop for 10 on the last

Deadhang for 1:45

 

[InkedElkSlayer]

My bar ended up coming yesterday, so I got my first home workout with the new stuff in this morning.
5 sets of 5 BB squats
5 sets of 5 OH press
3 sets of 5 deadlifts
Then got in some core work. Now I'm gonna get my stuff together to hunt this afternoon!!

You won’t regret the investment. I try to PT as much as possible at the home gym. I’ve had a legit setup since 2004. We’ve used everything a ton. It’s nice to have zero travel time, fit something in anytime, and I prefer to lift barefoot anytime it’s conducive. Oh… It’s also good for your T levels (and marriage) to watch your wife PT in booty shorts and a sports bra.

 

[sargent]

2 miles today.

 

[mtwarden]

Short 2 mile hike w/ my grandkids and Tiny Elvis yesterday; lost my voice at the Grizzly game last night- I'm thinking the Blue Hens will remember this game for awhile

white knuckle drive home today

 

[sjwfarms]

5 miles 800' 25# pack

 

[mtwarden]

strength train this morning

squats 3/3/3+/amrap @ 70/80/90/70%
bench 3/3/3+/amrap @ 70/80/90/70%
pull-ups 20-20-20
dips 35-35
core

 

[dtrkyman]

Gym today,

Balance warm up then legs.

Typical squats, presses, single and double leg as well as step ups with 60lbs.

30 minutes rowing 5k, then 30 minutes treadmill at 7% 3.5 mph.

 

[state637]

Strength
Take 20-24 minutes to build to today’s 1-RM Clean
*Make at least 5 working reps after warm up

Conditioning
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105)

 

[InkedElkSlayer]

7 sets, no rest
DB Incline Bench- 20/25/30/35/40/45/50s x 15
DB Curl- 20s x 10
Push Up/ x 15
1min treadmill run

 

[mtwarden]

5 miles (500') with my wife and Tiny Elvis; last year, at the same time, we found this same tree decorated BUT we were on cross country skis

 

[sahunter06]

Push
Box push up 4x failure
Incline db 14/11/6/14 75/80/90/50
Seated flys 18/15/12/20
Shoulder press db 22/20/20/18 25s
Lateral raises 22/18/15/15 15-20s
Hammers 15/12/18 40/45/30
Close grip pushdown 20/17/13/18
Standing db curl 20/20/16
Wide pushdown 22/20/18

Treadmill 15deg 2.6 mph 30 min

 

[InkedElkSlayer]

Ran the rack, no rest. 10 sets of 5
DB Thrusters- 5s up to 50s x 5

4 sets, no rest
Arnold Press- 30s x 10
DB Dead & Shrug- 50s x 10
Fisio Sit Up- x 15
DB Frog Kicks (abs)- 10 x 10

Finished with 1 mile treadmill run on incline