Wod

[TripleJ]

10 minute alternating EMOM:
-5 box jumps @ 36"
-1 power clean w/ 2 second pause at the knee + 1 power clean w/ 2 second pause at the knee + 1 jerk @ 70%+

10 Minute AMRAP:
-3 thrusters @ 135#
-6 toes to bar
-9 cal row

 

[state637]

Strength
Romanian DB Deadlifts
5x10 @ 3111 w/ 60# DB

Conditioning
Every 4 minutes, for 20 minutes (5 sets) for times:
Ski 500m
20 Walking Lunges with DB Farmer’s Carry 50# DB

 

[JakeSCH]

Leg Day!

Superset 4 rounds
- barbell backsquat
- elbow plank

Superset 3 rounds
- barbell deadlift
- hamstring curls

Superset 3 rounds
- bulgarian split squats
- knees to elbows

Originally i was going to have box jumps in the 3rd superset but decided against it.

 

[InkedElkSlayer]

Pull Up Ladder to 8

5 sets, no rest
Close Grip Bench- 45/95/135/155/165 x 20/20/15/10/10
Dead- 45/95/135/185/205 x 12
Dip- body/10/20/30/35 x 15
Pull Up- x 10
Fisio Sit Up- x 12

Farmer’s Carry- 65s x 1min, 1min rest, then 75s x 1min

Hiked 1300vert with 30lbs in only 2.5mi.

It’s good to be home after a ton of traveling. My schedule over the next several weeks will be nice. Aside from traveling across MT for wrestling tournaments, I’ll have a lot of time to devote to PT and reloading. My youngest is wrestling well, it should be a good season.

 

[mtwarden]

4 miles (600') w/ Tiny Elvis this afternoon

 

[sahunter06]

Quick keg workout before heading to tennessee for nephew college graduation

Pre exhaust sets
Leg exts 28/20/16/20
Leg curl 25/20/18/18

Leg press 20/16/14/11 315/375/405/455
Calf press 30/20/20
Plated Russian deads 22/22/20

 

[Squirrel Master]

Strength training again this morning.
5 sets of 5 squats
5 sets of 5 BP
5 sets of 5 BB bent over rows
3 sets of 8 chinups
3 sets of 12 BB skullcrushers

 

[sjwfarms]

5 miles 800' this AM

 

[mtwarden]

5 miles (600’) with my wife and Tiny Elvis; white Christmas looks unlikely; hard to believe mid October we got 18” of snow

 

[sargent]

2 miles today.

 

[state637]

5.5 mile run

 

[sargent]

3 miles today.

 

[InkedElkSlayer]

Pull Up Ladder to 10

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
Farmer’s Carry- 45/55/60/65 x 75sec
Decline Sit Up- 10lbs x 15

Squats- 225/245/265/285/295/305/315 x 3
Then 225 for 15/12/9 with 30sec rest

Pull Up Ladder to 9

Hiked my usual 700vert hill with 30lbs. The benefit of living in a steep river canyon is you can hike as much vert as you want, downside is sometimes you have to use headlights during the daytime. There is probably a 25 degree difference in temp in 100 vertical feet.

 

[mtwarden]

5 miles (600') with Tiny Elvis

Grizzlies survived a double overtime with North Dakota State yesterday, really tough game for both teams- we get our shot now at a National Championship

 

[dtrkyman]

Gym today,

Balance and 15 minutes of aerobic warm ups.

Stair mill, 1 hr 4k steps.

 

[Squirrel Master]

2 miles this morning

 

[sargent]

2 miles today.

 

[state637]

Strength
Take 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 minutes of assault bike

 

[TripleJ]

Yesterday:
"12 days of Christmas" style... 75# barbell
1 x Sumo Deadlift High Pull
2 x Thrusters
3 x Push Press
4 x Power Cleans
5 x Power Snatches
6 x KB swings 53#
7 x Pull-ups
8 x Toes to bar
9 x box jumps 24"
10 x push ups
11 x burpees
12 x OH walking lunge 45# plate
*Done like the song. You add 1 round at a time and go back down the line in sequence every time before you start the next round.



Today
Every 2 minutes for 5 rounds:
-3R/3L back rack barbell lunges @ 165#
-20 banded pull aparts

10 minute AMRAP:
-5 GHD tempo hip extensions
-10 push ups
-10R/10L single arm DB thrusters

 

[mtwarden]

strength train this morning

squats- warmup, 3x5 @80%
bench- warmup, 3x5 @80%
pull-ups 20-20-20
dips 35-35
core