Wod

[TripleJ]

For Time: "Elizabeth"
21 - 15 - 9
-Squat cleans @ 135#
-Ring Dips


3 rounds for max cals:
-30 seconds max effort echo bike
-1:00 minute rest

 

[sahunter06]

High incline press 20/10/10/15 slow 160-215#
Standing decline single arm 25/20/15/15
Cable flys 20/20/15/18
db laterals 20/18/18/18 20#
Plate press 4x20 45#
Skull crushers 2x20
Wide grip heavy pushdowns 15/12/12/10

 

[mtwarden]

we got up to a balmy 0 today, so hit the trails with Tiny Elvis for 4 miles; we definitely won't be hitting the trail tomorrow or Thursday, might get above 0 Friday (fingers crossed)

 

[InkedElkSlayer]

This morning Chest/Bis
4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 15/15/12/10
Push Up- x 20
DB Curl- 20/25/30/35 x 10

2 sets Plyos
Plyo Push up- x 5ea side
Barbell Power Curl- 45 x 5

Bench- singles from 195 to 240
2 sets, no rest
Bench- 205 x 5
Preacher Curl-65/75 x 12/10

3 sets, no rest
DB Bench- 75s x 9/6/5
Barbell Reverse Curl- 65 x 10

3 sets, no rest
Forearm Curls- 85 x 12/10/10
TRX Push Up- x 15

Was going to do a PT hike mid-morning before the storm set in, went outside and said F-ck it after feeling the wind chill.

 

[sargent]

3 miles today.

 

[TripleJ]

8 Minute EMOM:
4 front quats @ 70-75%


15 - 12 - 9 reps for time:
-deadlifts @ 275#
-lateral burpees over the bar
-bar muscle ups

 

[InkedElkSlayer]

Damn @TripleJ, that’s a tough one. That’s a lot of weight/plyo contrast in a circuit.

Shoulders/Traps/Abs today
Warm up with Hanging Pull Ups, 6 sets of 6 with different grips

5 sets, no rest
Push Press- 45/95/115/135/145 x 10, 8 on last set
Shrug- same
Arnold Press- 20/25/30/35/40 x 10, 8 on last set
Fisio Sit Up- x 15

5 sets, no rest
Thruster- 45/65/85/95/105 x 10
DB Dead & Shrug- 75s x 5ea
Pull Up Knees 2 Bar x 5

Finished with 2mi. treadmill run.

 

[jmez]

21-15-9
Squat 135#
Box jump

5 sets
10 DB shoulder press
20 abmat sit ups

 

[mtwarden]

strength train

5 rounds (60 second rest between rds)

deadlift x 5 @75%
overhead press x 5 @75%
chin-ups x15

 

[sahunter06]

Well another year older, a few more wrinkles but still getting after it and embarrassing all of the young men with old strength.

@mtwarden I like the new frosted stach look you’re sporting bud!

Hypertrophy no rest
Pre exhaust sets
Front pull downs 2x25
Barbell bent over row 20/10/10/10/15 90-200#
T bar pull downs 15/10/10/10/15
Rev hypers weighted 45# 3x20
Cable rear delt flys 20/15/15/12
Barbell curls 25/15/10/10 45-75#
Hammers 15/10/10/10 30-45#
Cable drag curls 3x15

 

[mtwarden]

Happy Birthday @sahunter06

we never hit 0 today, so hit the dreadmill- back and forth between level and full incline (15)- good workout, just boring

 

[sargent]

3 miles today.

 

[InkedElkSlayer]

35min treadmill workout.
“Hiking” at 12% and running at 6%. Probably hike for real in a few days and break a trail up my usual PT hill. Absolutely nasty this morning

 

[mtwarden]

an hour shoveling snow in -25F- well that's refreshing

 

[TripleJ]

Hope you had a good birthday @sahunter06 !

@mtwarden and @InkedElkSlayer , hang in there with that weather, that's nuts.



A little easier today after the last 2 grinders...

7 minute EMOM:
-4 bench press @ 185#


12 minute AMRAP:
20' handstand walk
20' right arm overhead walking lunge w/ 50# DB
20' left arm overhead walking lunge w/ 50# DB
20 pull-ups

 

[sahunter06]

Gentlemen thanks for the birthday wishes. I appreciate y’all!

Legs
Sumo deads 18/10/10/8/18 135-275#

12 min EMOM
leg press 12-15
Single leg TRX squat 15
Calf press 45

Exhaust
Single leg exts 25/20/15/15
Single leg curl 25/20/15/15

 

[gav]

25 burpees (the push up kind, are there any others?)
2.5 mile, 50# ruck run (first time running with a ruck in awhile so best to not overdo it)
25 more burpees

What did you guys do?

I prefer walking stairs or hills with rucksack easier on your joints they have to last you for life

 

[mtwarden]

4 miles on the dreadmill, our high today was -17

 

[TripleJ]

20 minute alternating EMOM:
First 10 minutes:
-15 cal row
-2 rope climbs
Second 10 minutes:
-15 cal ski or bike
-12 alt DB snatches 60#

 

[InkedElkSlayer]

Legs
4 warm up sets
Squats/Calf Raise-45/95/135/185 x 15
Plyos- x 5ea

2 sets plyos, 5ea
36in box jump
35lbs snatch to scissor lunge
25lbs front jump squats

Squats- 3 rep sets from 225 up to 385

Bench Squats (1min rest)- 275 x 21/15/9

3 sets, 1min rest
Hack Squat- 135/185/205 x 10
DB Walking Lunges- 35s x 10ea
DB Calf Raises- 20 x 6ea