Wod

[Ashy Larry]

189lbs.
~6 miles with a light pack. 92 degrees.

 

[PJG]

20 miles mountain bike.

 

[PJG]

4 rounds of:

15 t2b

15 box jumps 24/20

15 calorie row

 

[mtwarden]

5 mile hike up Emigrant Creek with my wife and Tiny E; we spent her birthday at Chico Hot Springs- one of our favorite destinations.

 

[jmez]

"Hard Cindy"
20lb weight vest
20min AMRAP

5 pull ups
10 push ups with toes on a 30' box
15 air squats holding 45# plate


25 miles on the Assault bike

 

[mtwarden]

^ that definitely toughens things up

Tiny E and I got 3 miles on the trails- days are shorter so our entire loop was in the headlamp

 

[PJG]

AMRAP in 15 minutes of:

10 thrusters 95/65

100m run

 

[mtwarden]

evening strength training

two 100 meter lunges unbroken (unweighted)

squats, bench, deads 3x5
pullups 3x11
dips 3x30
core

 

[Ashy Larry]

Yesterday - upper body strength workout at my house with dumbbells, pull-up bar and the ground.

Today - 2.2 mi trail run (still working on endurance. I suck hard at distance running)

 

[jmez]

6 min EMOM
1 high hang squat clean
1 hanging squat clean
1 squat clean and jerk

17min AMRAP
7 power clean 155#
7 ring dips
14 45# plate burpees
400 m run
rest 1 min

 

[Ashy Larry]

2.75 mi hike with light pack then p90x3 Accelerator.

 

[PJG]

Smolov Week 1 Day 4+ Week 2 Day1

4x6 DB bent over rows



BARBELL ENDURANCE



5 sets of:

squat snatch+hang power snatch

3 sets of:

2 TnG power snatch

then,

EMOM for 16 minutes of:

3 power snatch, TnG if you can

 

[jmez]

20 min AMRAP
25 KBS 53#
25 Goblet squats 53#
25 GHD sit ups
25 box jump overs 24"
200m run

15 miles on the bike

 

[Ashy Larry]

2.5 miles on the trail with a light pack.

Short KB routine focusing on legs
54lb
TGU 2 each side
Snatch 10-8-6-4
One arm swing 15-12
Goblet squat 3x10
Sumo squat 3x12

All while watching Panthers preseason football. Not mad about that.
One ar

 

[mtwarden]

we got smoked out of yesterday's outing, air quality dropped back down into the Moderate category today so Tiny E and I got 3.5 trail miles in with headlamp

might strength train after work

 

[jmez]

Yesterday

Find 1 rep max or one heavy power clean

8 min AMRAP
1000m row
In remaining time
5 kneeling i arm shoulder press 50#
20 double unders
5 box step ups with weighted bar 135#
20 double unders

 

[mtwarden]

strength train after work

3x5 squats, bench, overheads
pullups 3x12, dips 3x30, core

 

[Ashy Larry]

188lbs

~3 miles with light pack.

 

[PJG]

Then

 

[jmez]

Find a 2 rep squat max

"Hope"
3 rounds
One minute at each station, no rest between stations, 1 min rest after each full round
Burpees
Power Snatch 75#
Box Jumps
Thrusters 75#
Chest 2 bar pull ups