Wod

[brca005]

5 rounds 5/3/1 (right then left):
Dead
Clean
Thruster
Row

 

[LCguy]

Been on vacation so finally getting back after it today!

Deadlift - 3x5 RPE 8
Goblet Squat - 3x12 RPE 8
Dumbbell single leg hip thrust - 3x10 RPE 9
Leg press - 3x12 RPE 8
Lying leg curl - 3x15 RPE 9
Calf raise - 3x8
Bicycle crunch - 3x12

Cardio - stairstepper 30 minutes x level 5

 

[Rusty Shackelford]

:40 easy run before work

 

[InkedElkSlayer]

Hiked a short and steep 1000vert with 50lbs early this morning

 

[state637]

Strength
5 Sets of:
Strict Press x 3 reps @ 70-75%
Rest 90 seconds

Conditioning
For time:
Row 500m
21 Strict Handstand Push-Ups
Row 500m
15 Strict Handstand Push-Ups
Row 500m
9 Strict Handstand Push-Ups
Row 500m
3 Strict Handstand Push-Ups

Goal < 16 Minutes
Cap – 19 Minutes

 

[mtwarden]

8 miles (1300') with Tiny Elvis this morning

 

[brca005]

100 gymnastics rings rows
50 dips
50 skull crushers
100 kb swings

2.2 mile walk

 

[rharbaugh]

2 mile jog

Five rounds
10 ring rows
10 lateral raises
30 second plank

1 minute wall sit


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[TripleJ]

25 minute AMRAP
-500 m run
-10 power snatches 125#
-10 bar MU
-10 box jumps 30”

 

[state637]

Conditioning
Every minute on the minute for 30 minutes (6 Sets of Each):
Minute 1 – 10 Double Dumbbell Box Step-Overs (goal is 30-45 seconds here) 1-50# DB
Minute 2 – Bike 10 Calorie
Minute 3 – 14 Double Dumbbell Walking Lunges 1-50# DB
Minute 4 – Row 12 Calories
Minute 5 – 15 Heavy Kettlebell Swings 53#

 

[Rusty Shackelford]

Brick workout today
:50 bicycle, quick transition to :30 run

 

[LCguy]

Yesterday:
Bench - 3x5 RPE 8
Single-arm pulldowns - 3x8 RPE 8
Seated shoulder press - 3x12 RPE 7
Dumbbell row - 3x12 RPE 8
Assisted dips - 3x6 RPE 8
Face pulls - 3x15 RPE 9
EX bar curl - 3x12 RPE 9

Cardio - level 15 incline treadmill one mile

Today:
Hack squat - 3x8 RPE 8
Barbell hip thrust - 3x8 rPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Calf raise - 3x6 RPE 9
Hanging leg raise - 3x6
MAchine seated hip abduction - 3x20 RPE 9

Cardio - stairs level 5 30 minutes

 

[mtwarden]

5 miles (500') with Tiny Elvis—our cool weather is over

 

[mustelid_master]

5.30 mi @ 911ft, 1:47:00 moving time

 

[brca005]

5 miles today

 

[InkedElkSlayer]

Took today off and did another sawing mission. 7.5 miles, 1700vert and I packed my saw, dolmar, plenty of water, etc. Didn’t saw anywhere near as much as last week.

 

[InkedElkSlayer]

15min stretch/mobility
3 mile run

Took a while to get loosened up and warmed up, but eventually lifted.

5 sets
Ass 2 Floor Squats/Calf Raises- x 5/7ea
Close Grip Bench- x 15/15/10/6/5
Pull Up- x 15/16/17/18/19
Decline Sit Up- x 20

2 1min Farmers Carry with 75s w/ 1min rest

 

[state637]

Strength
Every minutes on the minute for 9 minutes (3 sets)
Minute 1 – 40 seconds of Dead Hang from Pull-Up Bar
Minute 2 – 40 seconds Hollow Hold (focus on good positioning that will transfer to the Pull-Up bar)
Minute 3 – 40 seconds of Dips (Box, Stationary or Ring)

Conditioning
5 minute AMRAP
10 Pull-Ups
10 Alternating Pistols

Rest exactly 2 minutes, and then …

5 minute AMRAP
10 Toes to Bar
25 ft. Overhead DB Carry

Rest 2 minutes and REPEAT for a total of 2 Rounds

 

[TripleJ]

12 minute alternating EMOM:
-2 hang cleans + 1 split jerk (build from 65%)
-4R/4L Double KB Bulgarian split squats


4 rounds:
-400m run
-2 minute rest

 

[rharbaugh]

3 miles w/ vest

Five rounds
15 pushups
15 sit ups
10 ring rows
30 sec wall sit (1:30 for last one)


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