Wod

[CRJR45]

Gym day
35 minutes on the stair stepper
Rotary Torso 3x20 @ 180 left then right
Leg lifts 3x15

 

[InkedElkSlayer]

101 pull ups
36min of cardio
4min warm up
4 intervals of very arduous work for 4min followed with 4min of very easy recovery

I alternated running and the rower. I’ve haven’t rowed much, so I’m probably working 4 times harder than necessary out of inefficiency

 

[jchamwv]

3 rds: 25 air squats, 15 pushups, 1 minute dead hang, 1 minute handstand hold.
3 mile ruck 72lb pack.

 

[TripleJ]

20 minute AMRAP:
-10 power snatches @ 75#
-5R/5L isolated knee driving front rack lunge steps 75#
-5 ring MU
-100 double unders

 

[state637]

Conditioning
30 minute AMRAP:
Run 400m
30 Sit Ups
20 KB/DB Russian Swings 50# DB
10 Push Presses 2-50# DB’s

 

[Squirrel Master]

30 minutes of interval training on the treadmill today. Brisk walk for 2 min/sprint for one minute and repeat.

 

[sahunter06]

Pull
Front pull downs 20/12/11/16
Low cable row 20/12/12/15
Stiff leg deads 17/16/16/16
Rear delt flys 18/15/15/12

Treadmill 2.6 15 deg 20 min

 

[InkedElkSlayer]

Compressed on time today
2 sets of 5 Pull Ups
4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 10
Plyos (jump squats/scissor lunge/box jump) x 5ea
Pull Up- x 5

6 sets
Squats- 225/245/275/295/315/335 x 3
Pull Up- x 5
Then dropped for 275 x 10

Hack Squat- 135 x 21

Finished with Pull Up Ladders until I got to 101

 

[Squirrel Master]

2 miles with the dogs
5 sets of 5 BB OH press
3 sets of 5 Deadlifts
3 sets of 12 BB curls
3 sets 30 sec plank

 

[state637]

Aerobic Capacity
EMOM 32
Min 1: Row/Bike @ 150 BPM Pace
Min 2: Steady Pace Air Squats
Min 3: Steady Pace Burpees
Min 4: Steady Pace Lunges

 

[sjwfarms]

yesterday..3.5 miles 450'

legs later today

 

[TripleJ]

3 rounds, AMRAP:
-45 seconds single arm DB bench press (R) w/ banded pull down hold (L) side
-15 seconds rest
-45 seconds single arm DB bench press (L)) w/ banded pull down hold (R) side
-15 seconds rest
-45 seconds single arm KB bent over row (R) w/ banded press hold (L)
-15 seconds rest
-45 seconds single arm KB bent over row (L) w/ banded press hold (R)
-15 seconds rest
-45 seconds empty barbell curls (45#)
-15 seconds rest
-45 seconds empty barbell behind the neck snatch grip strict press (45#)
-15 seconds rest
-1:45 seconds assault runner cals
-15 seconds rest

 

[CRJR45]

4 mile walk with the mutt .

 

[sargent]

I've been sicker than a dog for over a week, but finally starting to get better.
Strength train today.
Squats - warmup, 3x5 work sets
Bench - warmup, 3x5 work sets
Deadlift - warmup 1x5 work set

 

[Squirrel Master]

Pouring rain when I woke up, but got in 30 minutes interval training on the treadmill today.

 

[CRJR45]

35 minutes on the stair stepper = 2122 steps for 133 floors
Rotary Torso 3x20@180 left , then 3x20@180 right
Leg lists 3x15

 

[state637]

Conditioning
Every 4 minutes, for 32 minutes (8 sets) for max reps:
Run 400m
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*

*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.

 

[TripleJ]

Every 90 seconds for 6 rounds:
-1 halting squat clean (halt at knees for 2 seconds) + 1 hang squat clean + 1 front squat (build from 70%)


For time:
-20 cal echo bike
-20 power cleans @ 95#
-20 box jumps 24"
-10 squat cleans
-10 box jumps
-20 cal row

 

[MTN BUM]

Two trips to the fridge, back to couch, lift legs.

 

[sahunter06]

Thursday legs
Deads 18/15/10 135/225/275
Compound sets
Barbell bench step ups to failure 95#x3
Air squat to failure x3

3 sets
leg curls and exts to failure
Calf press to failure

Treadmill 20 min 2.4 10 deg