Wod

[TripleJ]

6 back squat warms-up sets, then...
2 back squats @ 93%
2 back squats @ 94%
2 back squats @ 95%


10 minute clock
2 rounds of:
-24 GHD sit-ups
-16 deadlifts @ 65%
-8 ring MU
then, max cal C2 bike in remaining time

 

[Rusty Shackelford]

Was supposed to ride the stationary bike for 1:15 this morning. Gave up after 34 mins. There is nothing more boring to me. First world problems I know, so I’ll have to make up for it somehow this evening.

 

[brca005]

3 rounds:
Clean and squat x5 per side
Gymnastics ring rows x10
KB swings x10

Farmers walk x 6 sets x 80ft

1 hour jiu jitsu

3.5 mile walk

 

[mtwarden]

strength train this afternoon (in the air conditioning!)

squats 3/3/3+/amrap @ 70/80/90/70%
bench 3/3/3+/amrap @ 70/80/90/70%
pullups 25-25-25
dips 2x35
core

 

[RuggedYogi]

5 mile run - zone 2
45 mins yoga

 

[rharbaugh]

Didn’t prioritize my workout today.

1 mile run
20 pushups
20 sit ups
20 ring rows


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[LCguy]

Was supposed to ride the stationary bike for 1:15 this morning. Gave up after 34 mins. There is nothing more boring to me. First world problems I know, so I’ll have to make up for it somehow this evening.

This is just how I feel about cardio in general. Just crazy boring to me with the exercise bike as numero uno in terms of boredom factor.

 

[LCguy]

Hack squat - 3x6 RPE 8
RDL - 3x10 RPE 7
Hip thrusts - 3x12 RPE 8
Leg extensions - 3x12 RPE 9
Lying leg curls - 3x12 RPE 9
Machine seated hip abductions - 3x6 RPE 7
Cable crunch - 3x12

Cardio will be 30 minutes on the stair stepper level 6.

I'll also do 15 minutes of stretching/mobility when I get home, as this leg day always leaves me super tight.

 

[sargent]

1 mile yesterday.
Today:
Wendler week 2 squats
pullups
1 mile with a 34# pack

 

[Rusty Shackelford]

:45 min run today

 

[InkedElkSlayer]

20min of stretching/mobility

3 sets
DB Raises (Rear Delts, Lateral, Front, Rotator Cuff)- 5/10/15 x 12ea
Lateral Pull Up- x 8

4 sets
Hanging Clean & Press- 135 x 5
Hex Bar Dead & Shrug- 200 x 5/10
Seated Arnold Press- 35s x 10
Toes 2 Bar- x 15

3 sets
Hex Bar Loaded Carry- 200 x 50sec

Finished with 10min on the bike

 

[state637]

Strength
Take 10 minutes to build to 80-85% Front Squat weight and then…

Every minute, on the minute, for 8 minutes:
2 Front Squats @ 80-85%

Conditioning
Every minute, on the minute, for 16 minutes:
Minute 1 – 12 Wallballs
Minute 2 – 12 Burpees

 

[Jbark60]

Friday 1000 cals on echo bike
Sunday 300 squats for time 7:35
Monday
3 rounds
10 power cleans 155#
20 ttb
30 push ups
1/4-mile single kettle bell carry 53#
70 cal echo
30:25

 

[TripleJ]

20 minute alternating EMOM (4x through):
-15 cal row
-6R/6L hang DB snatches 50#
-15 toes to bar
-12 ring dips
-10 burpees

 

[brca005]

3.3 mile walk with 20lb vest

3 rounds:
Goblet squats x10
OHP x5 per side
KB swings x10

3 rounds:
Gymnastic rings rows x10
Gymnastic rings tri extensions x10
Step ups x10 per side

3 sets of club swings

 

[Rusty Shackelford]

Friday 1000 cals on echo bike
Sunday 300 squats for time 7:35
Monday
3 rounds
10 power cleans 155#
20 ttb
30 push ups
1/4-mile single kettle bell carry 53#
70 cal echo
30:25

How long did that 1000kcal on the echo take you? Sounds like a nightmare.

 

[mtwarden]

5 miles (800') with Tiny Elvis in a much needed rain

 

[RuggedYogi]

40 kb swings
40 kb lunges
40 kb snatch
4 mile run - zone 2

 

[sargent]

2 miles with a 34# pack today.

 

[LCguy]

Yesterday:
Bench press - 3x5 RPE 9
Lat pull down - 3x10 RPE 8
Overheadpress - 3x10 RPE 7
Chest- supported T-bar row - 3x12 - RPE 8
Cable flies (low to high) - 3x12 RPE 8
Dumbbell supinated curl - 3x10 RPE 8
Single arm rope cross-body extensions - 3x12 RPE 8

Cardio - level 15 incline treadmill for one mile.

Today:
Rest from lifting, 15-minute stretching and mobility and maybe some light cardio.