Wod

[CRJR45]

Gym day
35 minutes on the stepper = 121 floors
3x20@180 Rotary torso twist right , then 3x20@180 left
3x15 knee lifts and 3x15 leg lifts
3x15@80 Arm curls
3x15@130 Tricep extensions
3x15 Lat pulls
3x15@130 Seated rows .

 

[TripleJ]

Every 90 seconds for 5 rounds:
10 (5R/5L) Front rack single arm KB lunges

"Jackie"
For time:
1000m row
50 thrusters @ 45#
30 pull ups

 

[sahunter06]

Congrats @TripleJ he will eat good!

Sunday push
AM PULL quick one no rest
All sets to failure
Will be in San Diego for meeting til Friday.

Front pull down 20/15/15/12
SA db Bentover row 18/16/16 65s
Rev hypers 3x failure
Standing cable row 20/16/15
Seated cable rear delt fly 20/18/18

 

[state637]

3 RFT
800m run
10 OHS @95#
15 Burpees over Barbell
20 T2B

 

[sjwfarms]

push day
machine fly 4x15 warmup
hammer shoulder press 4x10 90-180
decline press 4x10 185-225
arnold db press 4x10 65s
smith incline 4x10 185-225
tricep overhead rope 4x10 45-65

3 miles 35# pack

 

[Cant hit em]

Back squats
1x5@65%
1x5@75%
1x5+@85%

3 rounds
200m run
30 alt db snatch
15 burpee
200m run

2 min rest between rds

 

[sargent]

2 miles
20 pullups
2x
25 cinder block swings
25 pushups

 

[Squirrel Master]

I got a 2.6 mile run in this morning. Every now and then I like to remind myself I’m old and out of shape


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[TripleJ]

10 rounds for time:
3 rope climbs
6 double DB hang clean & jerks (45#)
12 single DB box step ups (20")

 

[state637]

Strength
Every 3 minutes, for 21 minutes (7 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 reps @ 80%
*Set 5 – 1 rep @ 80-84%
*Set 6 – 1 rep @ 84-87%
*Set 7 – 1 rep @ 87-90%

Conditioning
3 Rounds for Time
Run 400m
12 Pull Ups
24 Alternating Hang DB Cleans (50#)

 

[sahunter06]

Legs
Single leg db squat 15/12/12 100#
db russian deads 22/19/18 100#
Rev hypers 3x failure
Hack squat 20/17/15
Calf press 40/30/25

 

[sjwfarms]

Pull day:
20 min stretch
10 mins pullups, max from dead hang 20 sec rest between sets
db rows 5x10 70-90
trx rows 5x10-15 bw
alt db curls 5x10 25-40
abs
2 easy miles, no weight

 

[Squirrel Master]

When I got home yesterday, I did the mtntough mgd workout of the day. 2 mile ruck this morning, then this evening I'll do today's mgd workout. I'll probably stick with them through October, then I think I'm going to try the new sandbag workout they have.

I'd always focused on old school strength training with a little light cardio mixed in, but I'm finding all this kettlebell/dumbbell/bodyweight stuff to really be helping with my wind and I've lost about 10 lbs too, even though I wasn't really trying to lose weight....I'm gonna stick with it a while and see what happens.

 

[mtwarden]

19 miles (4600') with a 45# lb pack; just walking the rifle

Oh and past the 1500 mile mark

 

[TripleJ]

12 minute alternating EMOM:
-5 push jerks @ 65%
-1 Tempo overhead squat same weight

2 minutes on/1minute off x 3 rounds:
Round 1- 20 cal assault bike + max alternating DB snatches
Round 2- 20 cal ski erg + max single arm DB push press (alternate R/L every 5)
Round 3- 20 cal row + max alternating single arm DB hang clean & jerk

400m run
1 minute rest
400m run

 

[sargent]

2 miles today.

 

[sahunter06]

AM push in hotel gym working around with those that have never worked out before

db incline 15/10/10/13 70/80/70/60
Seated flys 3x failure 15-18
Plate raises 3x 15-18 45#
lateral db raises 3x 12–18 20s
Cable pushdown 4x12-25
db hammers 3x12-18 40/45/45s
Preacher curls 3x12-18 45-70#

 

[mtwarden]

Happy to report that it looks like Tiny Elvis is healed up 5 Miles (600') with my wife and TE this afternoon.

 

[sjwfarms]

5 miles 35#, 800' in 85 degreea

 

[RSather528]

1.75 mile walk with the dogs and a 2 mile bike ride.