Wod

[FlyAK]

Manitou Incline x 3

Total time 3:29
Total distance 5.43 miles
Total elevation gain 5,843’

 

[state637]

15.5 mile trail run

 

[sargent]

T- minus 48 hrs!

See everyone in about 2.5 weeks

Have a great trip!

 

[dtrkyman]

Never skip leg day!

As I limp around the house!

 

[InkedElkSlayer]

Yesterday morning
5 sets, no rest
Squat/Calf Raise- 45/95/135/185/225 x 10
Dead- 45/95/135/285/205 x 8
Pull Up- x 12
Fisio Sit Up- x 12

This morning
Fairly easy 2.5mi before daylight

Short on time with no days off in my near future

 

[sargent]

6 miles with a 45# pack today.

 

[sargent]

4 miles with a 45# pack with 10x 100 yard uphill "sprints".

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squat/box jump/scissor lunge)- x 5ea
Barbell Snatch- 45/65/85/95 x 7
Toes 2 Bar- x 10

5 sets, no rest
Squats- 225/275/295/315/275 x 3/3/3/3/10
Farmer’s Carry- 44/55/65/70/75s x 1min

 

[Rusty Shackelford]

5 min warmup

Power clean + squat clean + push jerk
5x1@74%

Deadlift
10@55%
8@64%
6@70%
5@75%
2x5@80%

28 min EMOM
12kcal row
10 T2B
12kcal row
12 box jump overs

 

[mtwarden]

6 miles (0’ gain ) in Fairbanks to pick up some stove fuel- and I thought inflation was bad in Montana!

 

[dtrkyman]

Balance work and cardio warmup, 20ish minutes.

Arms, drop sets dumbbell curls, chin ups, barbell curls. Dips, rope, closed grip push ups and presses.

30 minutes treadmill, 7% 3.2 mph

 

[RSather528]

2 miles walking the dogs today to break in the new boots. Back to the weighted pack later in the week.

 

[T-town]

100 floors on stair machine with 30lb pack

 

[sargent]

3 miles today.

 

[Rusty Shackelford]

5 Min Warmup

Back squat
4@67%
4@71%
4@75%
4@80%
Front Squat
5@60%
5@65%
2x5@70%

MetCon (very scaled) 5 Rounds for time
5 chin ups
8 power snatch

Accessory work

 

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12/12/10/10

Bench- singles at 205/215/225/235/245 no rest other than adding weight, then straight to Bench Drop Set- 225/205/185
Review Curl- 45 x 12

2 sets, no rest
DB Incline Bench- 70s x 8/6
DB Curl- 35s x 8
Farmer’s Carry- 75s x 1min

Incline Push Up- 25
Rev Curl- 45 x 15

 

[TripleJ]

10 minute EMOM:
1 tempo front squat @ 70%


9 minutes for max calories:
3 minutes ski erg
3 minutes row
3 minutes C2 bike

3 x 10 pallof press with 5 second pause

 

[state637]

Strength
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build to today’s Heavy Single.

Conditioning
Three rounds for time of:
Bike 20/15 Calories
20 Alternating Dumbbell Snatches (50#)
10 Burpees

 

[dtrkyman]

11.8 miles, 3.2 mph 2100 elevation gain


Sent from my iPhone using Tapatalk

 

[sahunter06]

Push
Suicides b/t sets for chest 6x40yds
Incline db press 12/10/8/15 70/80/80/60
Flat db barrel press 15/12/10 50/60/60

Static db hold to failure 4 sets 20#
db shoulder press 16/14/12 30/35/35s
DB shrugs 20/15 80/90s
Plate shrugs to failure 45s

Push downs 16/12/10
barbell curl 25/15/10/8 45/75/95/95

Single cable skull crush 18/15/12
Hammers 12/9 45/50s