Wod

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45 x 12

Bench- singles from 195 to 250

3 sets, no rest
Bench- 205 x 7
Preacher Curl- 55 x 10

2 Supersets, 1min rest in between
DB Bench- 75s x 15/8
Push Ups- x 20/15

Deadhang 1min/Farmer’s Carry with 75s 90sec/Deadhang 1min

Still taking it real easy on Bis and my elbow. Cold as hell today. May have to treadmill this afternoon

 

[TripleJ]

12 minute EMOM:
1 front squat @ 85%

For time:
21 Deadlifts (205#)
15 Burpee Box Jumps (30")
15 Deadlifts
9 Burpee Box Jumps
9 Deadlifts
6 Burpee Box Jumps

15 Minute Clock:
1st 5:00 (EMOM): 1-2 Strict Rring MU
2nd 5:00 (EMOM): 10 GHD sit ups + 3 ring MU
3rd 5:00: 20 burpees over the rower, remaining time is max cals on rower

 

[Yoder]

Just finished 4 miles. 1200 ft elevation gain with a 50lb pack. My legs were smoked. I really need to work on building leg strength. Downhill was brutal.

 

[mtwarden]

still colder than a witch's ... here, 5 miles (1500') on the dreadmill- hoping the last one!

 

[jmez]

2 rounds

500m row
6 rounds, power clean, front squat 135#, Deadlift back squat deadlift 225#
500m row
3 rounds
5 pull ups, 10 push ups 15 air squats

 

[sargent]

3 miles with a 35# pack today.

 

[InkedElkSlayer]

Circuits straight through. No rest other than switching weights. 1hr of work

5 sets
Dead/Shrug- 45/95/135/185/185/205 x 10ea
DB Arnold Press- 20/25/30/35/35s x 10
Hanging Toes 2 Bar- x 10
.25mi treadmill run- 4.0% at 7.5

3 sets
DB Dead/Shrug- 75s x 10
OH Press- 95 x 10
TRX knees 2 chest- x 15
Pull Up- x15
.25mi treadmill run- 4.0% at 7.5

Thrusters- 75 x 21
.25mi treadmill run- 4.0% at 7.5… 53min
Then straight to 12% hike for the remainder of the 1hr

 

[TripleJ]

24 minute alternating EMOM/6 total rounds:
1) 15 cal ski erg
2) 8 handstand PU
3) 12 chest to bar pull ups
4) 3 snatches @ 80%

2 rounds: 2 minutes max cal echo bike/2 minute rest

16 rounds alternating tabata:
-Hanging L-sit hang
-max double unders

 

[mtwarden]

Finally got into the double digits so hit the trails with my wife and Tiny Elvis- 4 miles (800'); 155 miles for the month- I can live with that

 

[sahunter06]

Tried a new compound movement today changing it up a bit
No rest after bench movements

Bench 15/8/5 135-225#
half press from the bottom 255-275# for triples
10- 215#
Barbell single arm pull to press
15/15/10/10 75-105#

Plate front raises 15/15/12/8 45#
Lateral plate raises 15/12/8/8 25#

Barbell skull crushers 15/12/12/8 45-85#
Rev grip pushdowns 12/12/10/8

 

[InkedElkSlayer]

An early morning, steep, snowy, cold, slick hike with the headlamp. 680vert.
I actually haven’t hiked for a while, all of the moose horn hunting trips have been 100% snowshoes.

 

[TripleJ]

For time:
50 power cleans (115#)
50 wall balls
50 cal row
2 minute rest
25 power cleans (115#)
25 wall balls
25 cal row
10 bar MU


1 power clean + 1 hang clean + 1 high hang clean + 2 jerks
Build to a heavy set


10 Minute EMOM:
2 rope climbs

 

[Yoder]

10 min walking backwards on treadmill turned off
10 min stretching
3 sets of 10 split squats
Bench press sets 5,5,3,7,8
V bar pull down 10,10,8,6,12
Hammer curls 10,10,8,6,12
Lat pulldowns 3 sets 10
Cable curls 3 sets 10
Dumbbell pullover 2 sets 10
Assisted pull up 2 sets 10
Assisted dips 2 sets 10
Calf raises 4 sets 10 each leg on leg press machine
Leg press 3 sets 10 each leg

 

[sargent]

2 miles then
15 minutes of HICT step ups with 60# today.

 

[mtwarden]

2 miles then
15 minutes of HICT step ups with 60# today.

how'd you like those?, saw the video posted up yesterday

 

[mtwarden]

8 miles (1500') with Tiny Elvis- this is a loop we haven't done for a long time, don't know why either- it's a great loop

 

[MTNHUNTER76]

Emom

20 push ups
15 30lb dumbell bicep curls
15 70 lb dumbell tricep extension
Bodyweight lunges 15 per leg



Repeat 5x

 

[sahunter06]

Alternating sets no rest

4x
Rowing machine 1:00
Land mines 15/15/15/15 80# kettle ball
db incline rows 18/15/15/12 40-60#
Seated good mornings barbell 18/15/15/15

4x
Banded rear delt fly 20/15/15/15
Barbell curl 18/18/15/15 45#
db hammers 15/12/10/8 40-60#

 

[sargent]

how'd you like those?, saw the video posted up yesterday

They were alright, a little boring (kinda like the dreadmill), I had to pay attention to maintain the explosive step up with each rep and not just start doing regular step ups. I think I'll try them again tomorrow with more weight for less time.

3 miles with a 35# pack then
5x
5 pullups
10 pushups

 

[thinhorn_AK]

Yesterday was:
-“10k on c2 rower “easy” 41:20
-2x10min box steps with 83lbs strapped to a Barney’s pack frame so 83lbs plus the frame weight.