Wod

[mtwarden]

4 miles (400') with my wife and Tiny Elvis; 51 miles for the week—not too shabby considering I missed a day

 

[sargent]

2 miles with the kids this afternoon.

 

[LCguy]

Forgot to post the last few days.

Friday:
Dumbbell incline press - 3x8 RPE 8
Reverse grip lat pulldown - 3x8 RPE 8
Assisted Dip - 3x10 RPE 7
Barbell bent over row - 3x12 RPE 7
Dumbbell lateral raise - 3x15 RPE 8
Face pulls - 3x15 RPE 8
Hammer curls - 3x8 RPE 9
Level 15 incline treadmill for one mile

Saturday: rest day, two miles on 15 incline treadmill
Sunday: rest day, one mile on 15 inlcine treadmill

 

[state637]

Strength
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

Conditioning
10 Rounds for time:
Bike 12 Cals
3 Clean and Jerks @135

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis

 

[brca005]

150 push ups
150 BW squats

5 rounds of 10 each:
Deads
KB swing
KB row

1 hour jiu jitsu

2.2 mile walk

 

[InkedElkSlayer]

As of yesterday afternoon, the boss and I are officially empty nesters

5 sets
Incline Bench- 45/95/135/185/185 x 15/25/15/5/5
Barbell Curl- 45/45/55/65/65 x 12
Push Up- x 20
DB Preacher Curl- 15/20/25/30/35 x 10

DB Incline- 60s x 15
DB Curl- 35s x 10
TRX Push Up- x 15

Quick 700vert hike with 30lbs

 

[Rusty Shackelford]

10 min warm up

Barbell back squats
4x8 @68%

Dual DB Lunges
4x16
Flutter kicks
4x50

5 rds for time
5 pull ups
10 push ups
15 BW squats

 

[mtwarden]

strength train this afternoon; keeping things light this week

5 rounds, 1 minute rest between rounds
deadlifts x 5 @70%
overhead press x 5 @70%
chin-ups x 15

 

[state637]

Strength
DB Bench Press or Floor Press
Build up in weight through 5 sets of 5 reps

Conditioning
3 Rounds for time:
Run 400m
20 Walking Lunges with KB/DB Farmer’s Carry 50’s
10 KB/DB Front Squats 50’s

 

[LCguy]

Last night's lift. Really pushed it as the hamstring was finally feeling 100%:

Hack squat - 3x6 RPE 9
RDL - 3x10 RPE 7
Hip thrusts - 3x12 RPE 9
Leg extensions - 3x12 RPE 9
Lying LEg curls - 3x12 RPE 9
Machine hip abduciton - 3x6 RPE 7
Cable curls - 3x12

Legs were pretty tired after this so no cardio.

Tonight's lift:
Bench press - 3x5 RPE 7
Lat pulldowns - 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 8
Single arm tricep extensions - 3x12 RPE 8

Cardio will be Stairmaster for 30 minutes on level 5, 6 or 7, see how the hamstring feels after its first significant workout in a month yesterday.

 

[InkedElkSlayer]

Don’t have as much time the next few days

Everything with my vest on...
3 sets
DB Raises (Rear Delts, Lateral, Rotator Cuff)
Pull Up- x 5/6/7

3 sets
DB Arnold Press- 35/40/40 x 12
Shrug- 185 x 8
Pull Up- x 10
Decline Sit Up- x 15

3 sets
1 arm Floor to OH Press- 60 x 5
DB Shrug- 70s x 6
BW deep slant board squats x 5

30min Treadmill walking on 10% with my vest

 

[brca005]

10 min run/10 min walk/10 min run - 3.05 miles

1.5 mile walk to finish it off

 

[mtwarden]

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

800 miles in the rearview

 

[rharbaugh]

Rainy day treadmill time
1 mile walk
1 mile run
1 mile walk


Sent from my iPhone using Tapatalk

 

[sargent]

4 miles today.

 

[state637]

Strength
6 sets of:
Push Press x 1 rep + Push Jerk x 2 reps
Rest 2 minutes

Build up through the 6 sets

Conditioning
5 sets for times:
20 Single Arm Alternating DB Snatches 50#
12 Burpees over DB
Rest 60 seconds

 

[mustelid_master]

10 miles over the past 3 days looking for bears on logging roads.

 

[mtwarden]

4 miles (400') with Tiny Elvis—tapering for this weekend's fun

 

[brca005]

1 hour jiu jitsu

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

5 rounds:
Dead x8
Row x8
Swing x8

100 total KB snatches