Wod

[state637]

Strength
Strict Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.

Conditioning
Against a 3-minute running clock…
Row 24 Cals
followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

 

[TripleJ]

Cardio:
5min warm up
4min 9.5 at 2%
4min easy recovery
4min Row, just under 1100m
4min easy recovery
4min 9.5 at 2%
4min easy recovery
4min Row, just under 1100m
4min easy recovery

I kept up with the treadmill, but I can really complain about that f-cking rower. No pace or rhythm whatsoever.

If you want to get some pointers on your rowing technique, look up dark horse rowing on youtube. That guy really knows his stuff.



For time:
-500m row buy in
-50 toes to bar
-40 hang power snatch @ 75#
-30 (15R/15L) front rack knee driving reverse lunges
-20 lateral burpee over the bar
-10 bar MU
-500m row cash out
*goal is to get a faster time on cash-out row then the buy-in row

 

[mtwarden]

13 miles snowshoeing (yesterday and today)- ~1500' gain

 

[TripleJ]

13 miles snowshoeing (yesterday and today)- ~1500' gain

I know I've said it before, but holy smokes, your gym is so much prettier than mine! Looks like a fun trip!

 

[dtrkyman]

Back at the gym after a break due to company, we covered some trail miles and played some hoops with my 10 year old great nephew. Kid is a character!

Pull ups, Seated rows, dumbbell rows, lat pulldowns and face pulls.

1hr stair mill 5k steps.

 

[mtwarden]

short workout at the gym- deload week

3 rounds, 1 minute rest between rds

squats X 10 @ 70%
bench x 10 @ 70%
pullups x 15

 

[sahunter06]

Legs
Hip rotation movements
Sumo deads 15/10/8/3 135/225/315/365
Leg press 15/12/10/10 405/495/585/585
Leg exts/curls 4xfailure
Calf press 4xfailure

Treadmill 20 min 2.6 15 deg

 

[InkedElkSlayer]

If you want to get some pointers on your rowing technique, look up dark horse rowing on youtube. That guy really knows his stuff.



For time:
-500m row buy in
-50 toes to bar
-40 hang power snatch @ 75#
-30 (15R/15L) front rack knee driving reverse lunges
-20 lateral burpee over the bar
-10 bar MU
-500m row cash out
*goal is to get a faster time on cash-out row then the buy-in row

Cool, I’ll look it up. The gym I’m using a few days a week has 2 rowers, so I’ve added them in. I’m trying to do VO2 max workouts once a week. Yeah… I read Peter Attila’s book and I’m trying a few things.

 

[joehew89]

Sweet thread. Here's a good one that I've done for years.

EMOM (every minute on the minute)
5 strict pull ups
10 push ups
10 sit ups

Go until failure.
Just went 45 minutes. The goal is to get to 60

 

[sargent]

2 miles with a 38# pack today.

 

[Truck24hr]

Couple hundred leg pull ins yesterday, and a 4.2 mile run after I got stopped last night

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squats/scissor lunge/box jump) x 5ea

Squats- sets of 3 reps from 225 up to 315

3 sets, 30sec rest
Hack Squat- 185 x 8
KB Lunge- 35s x 12ea

 

[Squirrel Master]

MT workout and 2 miles this morning before work. weather is great here!! I may try to get a couple more miles in this evening if I get home in time.

 

[JasonWi]

5x10 DB/KB OHP 20,25,35,40,50#
5x10 BB/DB front raises 15-40#
5x15 KBs (SH/DH) 25-60#
3x10 sit-ups
3x10 oblique twists
3x10-8 incline DB BP 55,70,80#
3x10 DB curls/tricep extensions 20-30#
3x15 yards farmers carries 120#

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[sjwfarms]

legs:
warmup curls/ext 2x15 50-60%
Hex Deads: 10/8/8/6/3/3/3 45/135/185/225/275x3
Box step ups: 24" 3x10 each 30# DBs
36" 2x10 each bw
45 degree goblet 3x15 70 KB

2 miles

 

[mtwarden]

5 miles (900’) with my wife and Tiny Elvis; 300 miles in my rear view mirror

 

[dtrkyman]

Chest today,


Flat bench, incline dumbbell bench, cable flys and pec deck, machine seated press.

1 hr tread mill 7.5 incline 3.5 mph


Sent from my iPhone using Tapatalk

 

[sahunter06]

Took daughter to USC Aiken to workout with women’s soccer team. Offered scholarship. Just letting her figure it out. Long day.

 

[InkedElkSlayer]

Took daughter to USC Aiken to workout with women’s soccer team. Offered scholarship. Just letting her figure it out. Long day.

Right on. That’s cool. It’ll be interesting and exciting watching her decide on where she’s going to go.