Wod

[Squirrel Master]

2 miles with the dogs this morning.

 

[mtwarden]

shovel snow for an hour -6-7" of the really wet heavy stuff; not complaining we need the moisture

 

[mtwarden]

Trudged 4 miles (600') with Tiny Elvis- over two hours to go 4 miles- slow sledding

 

[sjwfarms]

3 miles 450'

back to good southern temps and firm trails, whitetails were out in force, saw 50+

 

[dtrkyman]

Balance warm ups.

Chest, Peck deck, cable fly's, dumbbell press, decline barbell press.

1hr stair mill, 5k steps.

 

[JasonWi]

30 min stair matrix (focused on zone 2 HR)

DB OHP 15-12 reps 20,25,30,40#
DB incline BP 12-8 reps 40,50,70#
DB flat BP 8-6 reps 80,90#
DB bicep curls and tricep extensions

 

[InkedElkSlayer]

Pull Up Ladder to 9

10 sets, no rest
Squats/Calf Raise- 45/95/135/185/225/245/275/285/315/325 x 5
1 arm DB Row- 45/50/60/65/75/75/75/75/75/75x x 5ea
Decline Sit Up- x 10
Pull Up- x 10

KB Walking Lunge- 35s x 15ea

Gonna be moteled up for a couple nights for a tournament.

 

[mtwarden]

^ good luck to your boys and team!

 

[state637]

40 minutes of Aerobic Conditioning split time between ski, row, bike and shuttle runs w/ wall ball shots mixed in.

 

[mtwarden]

5 miles (700') snowshoeing with Tiny Elvis—our humble town in the background

 

[JasonWi]

5 miles (700') snowshoeing with Tiny Elvis—our humble town in the background

Helena is finally getting the snow you need

 

[mtwarden]

^ indeed! we definitely could use some more, but at least we're headed in the right direction

strength train

deadlifts 3/3/3+/amrap @ 70/80/90/70%
overhead press 3/3/3+/amrap @ 70/80/90/70%
pull-ups 25-25-25
core

 

[sjwfarms]

short upper day:
chest/rear delt fly warmup
BB bench 10/10/5/3/3 + amrap 135/185/215/235/245 + 165
PU ladder to 6
Hammer seated row 4x12 180
DB seated military 3x10 55s

 

[sargent]

Coming back from the flu. Strength trained this morning.
Squats
Press
Deadlift

 

[Squirrel Master]

2 mile ruck yesterday morning, then a 2 mile walk with the dogs this morning. About to start week 2 of this MT workout now. When I get today's workout done, I'll be headed back out for some more after season scouting.

 

[CRJR45]

Gym day , upper body and core stuff

 

[JasonWi]

Squats 95x15,115x15,135x12,155x10,185x8,225x5

Pull-ups 28 total

32 minutes of interval training on the stair matrix

 

[dtrkyman]

Yesterday,

Abs for warm ups.

Back, dumbbell rows, seated rows, lat pull downs and face pulls.

1 hr stair mill 5k steps.

 

[state637]

EMOM for 24 minutes
Minute 1: 10 Toes to Bar + 5 Burpees
Minute 2: 12 Lunges 50# DB Goblet hold
Minute 3: 30 Double Unders + 10 Sit ups

 

[Rusty Shackelford]

Almost died from this one today.

WARM-UP
5 Minutes For Quality
15/12 Cal Row
10/10 Lunges
:30 Knee Tuck Hang
10 DB Upright Row

Strength
BACK SQUAT - EMOM 6 - 6x6 @ 65%
P. CLEAN + P. JERK -EMOM 6 6x4+1@ 61%

Metcon For Time:
5-4-3-2-1 Rope Climb
20-16-12-8-4 Thruster 95/75
20-16-12-8-4 Chest to Bar
+
Rest 3:00
+
For Time:
5 Rope Climbs
20 Thruster 95/75
20 Chest to Bar