Wod

[Rusty Shackelford]

Warm up: 3:00 Spin Bike + 3 Sets:
10 Jumping Air Squat
20 Heels Over DB-KB
10/10 Single Arm Dumbbell Upright Row

Squat Clean + Split Jerk
3x 1+1@RPE8 (3 singles for quality)
Deadlift
5@RPE4
5@RPE6
[email protected]
5@RPE7

EMOM 20
1. 12kcal fan bike
2. 8 seated DB Z press
3. 1 Round of "Macho Man" = 3 Power Clean + 3 Front Squat + 3 Power Jerk.
4. Rest

 

[InkedElkSlayer]

15min stretch/mobility
5 sets
Incline DB Bench- 60/65/70/75/75s drop to 60s
DB Curls- 15/20/25/30/35s x 10
1 arm Deadhang

3 sets
Straight Leg DB Dead- 75 x 7
Farmers Carry- 75s
DB Push Up- 35/35/35

Quick 1 mile treadmill run
Traveling since last night, short on time

 

[Hopapa]

1 hr incline treadmill Z2

 

[sargent]

Wendler week 2 deadlift
dips

 

[Rusty Shackelford]

40 min run in Z2

 

[rharbaugh]

Treadmill workout
3 miles @ 7% with 20lb vest


Sent from my iPhone using Tapatalk

 

[state637]

Conditioning
5 Rounds for time of with a partner:
50 American Kettlebell Swings 53#
50 Burpee Box Jump Overs or Step Overs

 

[Jbark60]

Work 4 min Rest 2 min until complete
10 Devil Press 50/35
20 double db lunge
30 double db push press
40 single db lunge
100 db snatches
40 sdl
30 ddpp
20 ddl
10 devil press
19:25

 

[TripleJ]

20 minute alternating EMOM:
-12 cal ski erg
-8 deficit pushups + 8 double-DB push press
-4 wall walks
-12 cal row
-15 GHD situps

 

[mustelid_master]

12.16mi @ 3,788ft

 

[mtwarden]

5 miles (500') with Tiny Elvis

 

[Ramem7mm]

arm day. maybe a couple mile run afterwards.

 

[brca005]

3 rounds:
Sandbag clean to right side x5
KB snatch right side x5
Sandbag clean to left side x5
KB snatch left side x5

100 sandbag rows
100 push ups
100 bw squats

 

[InkedElkSlayer]

I just got home after 3 weeks
Early this morning
15min stretch/mobility
Only ran 2mi. Quick warm up, 8 sprints of 150yds, then coasted back in.

@mustelid_master that’s a legit day. I plan to do a similar loop tomorrow. Not as much vert, but I’m going to run numerous tanks of gas. Shouldn’t be any shortage of sweating.

 

[Hopapa]

Warm-up
BB Squat 3x6
BB Deadlift 3x6
Weighted Side Step-Up 2x6
DB Lunge 2x6
Leg Extension 1x10-15 (failure)
Hamstring Curl 1x10-15 (failure)

 

[state637]

Strength
Take 20 minutes to build to today’s 1 RM Clean

Conditioning
Rounds for time, of:
7 Devil’s Press (w/ two dumbbells)
20 Dumbbell Walking Lunges with Farmer Carry (w/ two dumbbells)
50 Double Unders

Goal < 8:00
Time Cap – 12:0

 

[Jbark60]

Superset
5x5 back squat 80%
5x5 dips with 2 second hold at top and 2 second decent

Death race
5 rounds
15 Cal Echo bike
10 burpees
6:59

 

[mustelid_master]

I just got home after 3 weeks
Early this morning
15min stretch/mobility
Only ran 2mi. Quick warm up, 8 sprints of 150yds, then coasted back in.

@mustelid_master that’s a legit day. I plan to do a similar loop tomorrow. Not as much vert, but I’m going to run numerous tanks of gas. Shouldn’t be any shortage of sweating.

Definitely felt it, sweat pouring off of us. Good luck!

 

[TripleJ]

Every 90 seconds for 5 rounds:
1 halting squat snatch + 1 hang squat snatch + 1 overhead squat
building from 60%


For time:
400m run
40 double-unders
50 hang DB snatches
40 double-unders
400m run

 

[Ramem7mm]

More PT for back and hips and some core workout