Wod

[sjwfarms]

recovery day. 3 easy miles.
stretching

 

[Squirrel Master]

I hunted yesterday morning, then got in a 500 meter row and an arms/ab workout, followed by a easy 1 mile walk. This morning I'll get a 2 mile ruck in with the dogs, and then I'll do the mtntough mgd after work.

 

[state637]

Conditioning
6 Rounds for time of:
400m Run
20 Burpees
20 Front-Racked KB/DB Walking Lunges (2- 50# DB’s)

 

[TripleJ]

20 minute alternating EMOM: (4 rounds)
-15 cal bike
-10 (5L/5R) double DB RDL's
-15 cal ski
-20 ab mat sit-ups
-10 (5L/5R) Single arm KB front rack lunges

 

[sahunter06]

Push morning
db flat press 20/15/10/15 65/70/80/60s
db incline press 15/15/18 60/55/45s
db front raise 22/18/16 20s
db shrugs 21/18/18 75/80/80s

Compound sets
Hammers 17/15/9 45/50/55
Cable pushdowns 18/15/13

Incline preacher bar curls 22/16/13 65#
Single arm pushdown 25/18/15

Treadmill 12-15 deg 2.8 25 min

 

[InkedElkSlayer]

Shot fairly early this morning then hiked 700vert with 60lbs. This afternoon I walked all over our hill again spraying blue weed.

 

[CRJR45]

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

 

[sjwfarms]

total body, 2 min rest between
5x10 squats 135/165/185/205/225 and 135x20
5x10 hammer decline 90-270
5x10 hammer pulldowns 90-230
5x10 DB Arnolds 50-70
3x10 db tri ext 70s
3x10 seated 45 degree curls 35s

 

[mtwarden]

8 miles (1500') this morning w/ Tiny Elvis- going to give him the day off tomorrow, he earned it

strength train this evening

squats 3/3/3+/amrap @70/80/90/70%
bench 3/3/3+/amrap @70/80/90/70%
pull-ups 20-20-20
dips 35-35
core

 

[Squirrel Master]

Got 2 miles in with the dogs before work, mtntough mdg this evening. For you guys that use the app, this month's routine will be on there from now on from what I understand under the name "The Mountain". It's pretty tough so far, should be another great routine!!

 

[InkedElkSlayer]

Had to hit the road early. I at least got something in.

Stretch/Warm Up

4 sets, no rest
Bench- 45/95/135/185 x 15
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
Farmer’s Carry- 55/60/65/75s x 1min

 

[TripleJ]

Every 45 seconds for 4 rounds alternating:
-40 double-unders
-3 hang power cleans at 70%
-45 second rest
Every 45 seconds for 4 rounds alternating:
-40 double-unders
-2 hang power cleans at 80%
-45 second rest
Every 45 seconds for 6 rounds alternating:
-40 double-unders
-1 hang power clean at 90%+


For time:
-30 cal assault bike
-15 bar MU
-20 cal ski erg
-10 double DB devils press

 

[mtwarden]

7 miles (1000')- gave TE a recovery day

 

[doc holiday13]

1 mile run

3 sets of:
8 pullups
100# deadlift -8 reps
100# clean & press 8 reps

 

[state637]

Four sets for max reps:
90 Seconds of Rowing (for calories)
Rest 30 seconds
90 Seconds of Bike (for calories)
Rest 30 seconds
90 Seconds of DB Snatch (50#)
Rest 30 seconds
90 Seconds of Goblet Squats (50#)
Rest 30 seconds
90 Seconds of Burpee Pull-Ups
Rest 30 seconds

 

[sjwfarms]

5 miles (800')

another trip to break in the 1000g boots, they'll def keep you warm in 70 degrees

 

[sahunter06]

Tues
short circuit workout 4x to failure
Rest 45 sec after each completion

Front pull-down 21/17/15/13
Barbell bentover row 20/18/16/12 95/125/150/150
Seated rear delt flys 18/16/16/16
Rev hypers 25/25/22/20 3 sec concentric

20 min treadmill 10-15 deg@ 2.8

 

[Squirrel Master]

Getting some much needed rain again early this morning, so went to the gym and got in a couple miles on the treadmill. This evening it'll be the mtntough mgd again.

 

[InkedElkSlayer]

10 sets of 5, no rest
DB Thrusters-5s up to 50s x 5

6 sets, no rest
Hex Bar Dead/Shrug- 60/110/150/200/220/240 x 5
Push Press- 45/95/115/135/145/155 x 5
Decline Sit Up- x 10

 

[state637]

Strength
Sumo DL
5x5 build up in weight

Conditioning
10 minute AMRAP
50 Double Unders
12 Deadlifts at 60% of your heaviest set of 5 today