Wod

[mtwarden]

Yeah—that’s my favorite

 

[Rusty Shackelford]

30 mins of lifting the pretty muscles
Bench, pushups, curls, tricep extensions

Followed by a run lactate threshold test, which sucked. I’m prepping for an off road triathlon in August and needed another benchmark for HR zone training.

 

[mustelid_master]

5 mi, ~500 ft., first black bear of the year

 

[TripleJ]

10 minute alternating EMOM:
-5 back squats @ 80%+
-20 second chin up over the bar hollow body hold


10 minute AMRAP:
-150m run
-15 pullups
150m run
-15 pushups

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis

 

[brca005]

1 hour jiu jitsu

3 rounds:
Snatch/thruster/row x3R/3L
Right then Left
Snatch x3
Rack squat x3
OHP x3
Row x3

Turkish Getups x3/side

2 mile walk

 

[InkedElkSlayer]

6 sets
Incline Bench- 95/135/185/195/205/205, did drop sets of 205/185 on the last 2 sets
Barbell Curl- 45/45/55/65/65/65 x 10
Push Up- x 20
Run 300yds

3 sets
DB Curl- 30s x 10
DB Incline- 70s x 10
Reverse Curl- 50 x 10
Run 300yds

2 sets
Farmers Carry- 70s x 1min
Wrist Curls- 45 x 21/18

60min on treadmill. Did 5, 4min long VO2 max intervals and the rest was Zone 2 incline walking

 

[LCguy]

After work, I'll hit my first lower body day of the week. Still dealing with some lingering hamstring issues so most everything will be cut back by about 30% weight-wise wise and RPE wise and posterior chain stuff will be cut back around 50%. Hoping by next lower day this week or first lower day next week I'll be back at 100%.

Hack squat 3x6
RDL 3x10
Barbell Hip thrusts 3x12
Leg extension 3x12
Lying leg curl 3x12
Machine hip abduction 3x6
Cable Crunches 3x12

Cardio, also light: incline treadmill level 15x2.5 mphx1 mile

 

[mtwarden]

strength train this afternoon
3 rds (1 min rest between)
squat x 5 @ 75%
bench x 5 @ 75%
pullups x 15

 

[Rusty Shackelford]

10 min warmup

3 sets of each
8 back squats at 70%
10 DB rows each arm
20 Frog Pumps (had to google it)
:40 sec front plank

Metcon
115/95 Thrusters
10-9-8-7-6-5-4-3-2-1

 

[TripleJ]

22 minute AMRAP:
-15 cal row
-7 cal ski erg
-5 snatches @ 65%

-2 minute rest-

5 minute clock:
-build to a heavy 1 rep snatch

 

[InkedElkSlayer]

Got outta the sack and going early this morning, but was a little stiff. Muggy, cloudy day in the desert. I’m heading home before long for the youngest boy’s graduation.

Everything with vest on
4 sets
DB Raises (Rear Delts/Lateral/Rotator Cuff)- 5/10/15/20 x 10
Pull Up- 5/5/6/7
Slant Board DB Squats- 5/10/15/20 x 5

4 sets
1 arm DB Deadlift- 50 x 5
1 arm DB Floor to OH Press- 50 x 8
Shrug- 155 x 10
L Pull Up- x 5

DB Thruster- 30s x 10 (ass to heels)
DB Shrug- 70s x 8
DB Frog Kick- 15 x 12

2 Farmers Carries for 75sec w/ 70s

1hr of incline treadmill

 

[brca005]

5 rounds:
5 pull ups
10 push ups
15 BW squats

3 rounds:
Dead x10
Row x10
Swing x5

Farmers walk x2 sets

5/3/1 (right then left)
Thrusters
Rack squat
OHP

2.3 mile walk with 20lb vest

 

[rharbaugh]

3.5 mile road run


Sent from my iPhone using Tapatalk

 

[LCguy]

Upper body 1 for the week:
Bench press - 3x5 RPE 9
Lat pull down - 3x10 RPE 8
Overhead press - 3x10 RPE 7
Chest supported T-bar row - 3x12 RPE 8
Cable flies (low to high) - 3x12 RPE 8
Dumbbell Supinated curls - 3x10 RPE 9
Single arm rope tricep extensions - 3x12 RPE 8

Cardio - exercise bike, medium resistance for 30 minutes

 

[InkedElkSlayer]

5.25mi and a little over 1300vert with 35lbs

 

[mtwarden]

Well my streak of 3+ mile hikes/day ended yesterday at 83 days; I was waiting for the rain to quit, but it never did—which is fine, because we really need the moisture.

No guilt as I'll more than make up for it the next three days scouting routes in the Bob Marshall .

 

[TripleJ]

Every 90 seconds for 6 rounds:
1 power clean + 1 high hang squat clean + 1 front squat (build from 70%)


For time:
25 cal echo bike
20 hang power cleans 95#
20 push press
20 burpees over the bar
250m ski erg

 

[mustelid_master]

3.58mi, 1,131ft, 1hr 4 min

 

[LCguy]

Rest Day yesterday: 45 minutes on 15 incline treadmill at 3 mph.

Lower body day 2 today after work, hoping to push to around 80%-100% of weight and RPE as Hamstring is feeling a lot better:

Deadlift - 3x8
Dumbbell walking lunge - 3x20
Single leg extension - 3x15
Single leg curl 3x15
Seated hip abduction - 3x15
Calf raise - 3x12
Planks - 3x1 minute

Cardio: Incline treadmill level 15 x 3 mph x one mile