Wod

[sargent]

10 minutes HICT step ups with 85#
3 miles with a 35# pack
5x 100 yard uphill sprints

 

[TripleJ]

10 Minute alternating EMOM:
-5 front squats @ 70%
-10 double DB bent over rows + 20 second hollow body hold

For time:
-25 cal echo bike
-10 deadlifts @ 225#
-25 box jump overs 24"
-10 deadlifts
-100 double-unders

 

[mtwarden]

7 miles (1500') with Tiny Elvis on a picture perfect Winter's day- low 30's, no wind and full sunshine!

 

[MichigAndy]

Squat 5x5
Overhead Press 5x5
Deadlift 3x3
Pull-ups 2x5

30 mins on the treadmill. Sore today, had to slow down a couple times to stay in zone 2.

 

[JD Jones]

3 mile run lunch break 4 mile hike after work. Little foam rolling and little stretching

 

[sargent]

Congrats on the javelinas @InkedElkSlayer ! Sounds like an awesome time with your son.

2 miles with a 35# pack today.

 

[Yoder]

I haven't posted in a while but still doing something most days. I had covid again and jacked up my back so it's been awesome.

Yesterday
Knees over toes workout
Bench press 10,11,3,8,13
Dumbbell press 10,10,6
Vbar pulldown 10,10,10,8,6
Hammer curls 10,10,10,8
Assisted pullups 10,10,10,8
Assisted dips 10,10,10,8
Leg press 10,10,10

 

[alindsey1237]

$in tabata assault bike
5 rounds
12 deadlifts @115
9 hang cleans @115
6 push press @115
$out tabata assault bike

 

[MichigAndy]

60 mins on the treadmill. Trying to make the Lidyiard’s and Maffetone’s proud.

 

[mtwarden]

Zone 2 baby!

 

[JD Jones]

lunch time run complete …. I’m ignorant on my garmin is there a way to see the breakdown for zones during the workout?

 

[MichigAndy]

I don’t know about the watch but you can calculate it for yourself and then use the heart rate monitor during workouts.

The MAF 180 Formula: Heart-rate monitoring for real aerobic training.

philmaffetone.com

 

[mtwarden]

if you figure it on your Garmin, lmk it's got a ton of features I'm sure I'm not using

4 miles (700') with my wife and Tiny Elvis this morning.

 

[Blacktocomm]

5 mile run with 450 ft. Elevation pushing a 50lb stroller. Dang Kid.
84 weighted situps
84 hammer curls
84 pushups

 

[sahunter06]

Wednesday
Legs
Leg exts and curls 18/15/15/12
Bar only squats 70/50/30
Single leg squat 15/15/15
Goblet squat 15/15/15/12
Single leg calf press 45/45/30/30

 

[sahunter06]

Alternate movements no rest
60 sec row
Standing barbell single arm press 15/12/12/8


db barrel press 15/12/12/12 60-70#
Seated cable flys 4x15
Lateral raise 15/15/12/10
Plate shrugs 15/15/15
Close grip press 15/10/8/6/4 145-245#
db skull crush 4x15

 

[mtwarden]

5 mile run with 450 ft. Elevation pushing a 50lb stroller. Dang Kid.

you'll be thanking that kid come Fall

 

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 25-25-22 (closing in on three sets of 25!!!!)
dips 2 x 35
core

 

[MichigAndy]

strength train this afternoon

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 25-25-22 (closing in on three sets of 25!!!!)
dips 2 x 35
core

Those pull-ups #’s are impressive.

 

[mtwarden]

^ thanks; just so folks aren't thinking I'm ripping off three consecutive sets these are spaced out during my workout- probably 6-8 minutes between sets