Wod

[state637]

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 800m
Ski 20 Cals
20 Alternating Pistols

 

[TripleJ]

15 minutes to find a heavy 1-rep back squat

8 minute AMRAP:
-10 DB thrusters (50#)
-5R/5L DB front rack reverse DB lunges with knee drive to parallel
-10 toes to bar

 

[mtwarden]

5 miles (900') with Tiny Elvis; we went a little higher to get out of the mud- got out of the mud and into the snow and did a bunch of postholing for our efforts

 

[dtrkyman]

Sunrise run 5 miles

Gym, shoulders, Arnold press, cable and barbell shrugs, military press.

30 minutes 8.6 miles stationary bike

30 minutes treadmill.3.5 mph 8%


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[sjwfarms]

upper day:
warmup DB chest flies/press 2x15 15s/30s
one arm DB bench 4x8 55/65/75/85
Cable rows 4x8 120/140/160/180 + amrap 100
smith incline 4x8 135/185/205/225 + amrap 165
pullup ladder to 5 and back
Dips 3x10 35#
2x20 TRX pushups

 

[sargent]

4 miles with a 38# pack today.

 

[GreenNDark Timber]

4 Rounds for Time:
- 3 Rope Climbs
- 12 GHD Sit Ups
- 16 Pistols

 

[InkedElkSlayer]

Pull Up Ladder to 10
.5mi treadmill run

9 sets, no rest
DB Thrusters- 10/15/20/25/30/35/40/45/50s x 5
Toes 2 Bar- x 5

.5mi treadmill run

4 sets
Hanging Clean & Press- 95/115/125/135 x 5
Hex Bar Shrug- 110/150/200/200 x 5
Decline Sit Up- x 10

Pull Up Ladder to 9
.5mi treadmill run

 

[JasonWi]

Bent over wide grip BB rows 4x10 95,115,135,155#
Deadlifts x 5 185,225,275,315…335x3,365x2
KBs 5x15 25-45#
Oblique twists 5x10
Lawnmower KB rows 5x15…25,35,45#
132# Tire drags x 20 yards..3x

 

[TripleJ]

20 minute alternating EMOM:
-15 cal row
-2 split jerks @ 80% (from the rack)
-10 double DB cleans
-15 ab-mat sit-ups

 

[state637]

Strength
Strict Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed

Conditioning
12 minute AMRAP
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs
12 KB/DB Swings

 

[Squirrel Master]

2 miles with the dogs and a MT workout this morning.

 

[blkqi]

squat 4x4
sumo deadlift 4x6
incline press 7x6
pull-downs 3x12

 

[mtwarden]

strength train this morning— new Wendler cycle

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 20/20/22 (had a few extra the last set )
dips 35-35
core

 

[mtwarden]

5 miles (700’) with my wife and Tiny Elvis, few snow squalls. The weatherman is saying decent snow this weekend- fingers crossed.

 

[dtrkyman]

5 mile run at sun rise despite no sun, really NM?

Balance, dead hangs and core warm ups. Forgot to do pull ups today.

Legs, squats, lunges, step up with 60lbs and machine single leg presses.

30 minutes treadmill, 8.5% 3.5 mph.

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Bench Press - warmup, 5x5 work sets

 

[CRJR45]

Gym day
1000 steps on the stair stepper
Arm curls 3x15@60
Tricep extensions 3x15@130
Lat pulls 3x15@130
Seated row 3x15@1300
Hanging Knee lifts 3x15
Hanging leg lifts 3x15

 

[Ramem7mm]

Monday was legs, Tuesday arms with a 2 mile jog, core workout today with a run, tomorrow chest, maybe get some runs in this weekend.

 

[InkedElkSlayer]

20min on the treadmill
4min warm up- 7.0/2%
12min of intervals-1min 10.0/2% - 1min 6.0/2%
4min cool down- 7.0/2%

Then I hiked our usual 700vert PT hike with 35lbs