Wod

[TripleJ]

Made it back yesterday from a 4-day weekend skiing in Utah with my cousin.

Back in the gym this morning

Back squat:
5 sets to warm up, then...
2 reps @ 93%
2 reps @ 94%
2 reps @ 95%


10 Minute AMRAP:
2 rounds of...
24 GHD sit ups
12 deadlifts @ 185#
8 ring MU
then...
Max cals on C2 bike in remaining time

 

[mtwarden]

5 miles (800') with Tiny Elvis- we picked some more popular trails and it paid off, they were tromped down pretty good; yet we never met a single person on the trail!

 

[mtwarden]

strength train this afternoon

squats 3/3/3+/amrap @ 70/80/90/70%
bench 3/3/3+/amrap @ 70/80/90/70%
pullups 20-20-20
dips 40-40
core

 

[sahunter06]

@InkedElkSlayer congrats on your sons and team carrying it on to state. Good luck

Push
Single arm landmine press 22/15/11/18 90/115/115/90
Barbell press 18/12/10/15 140/170/180/140
Seated flys 20/20/18
DB lateral raises 25/18/15/20
SA hammers 22/16/12/12 25/25/30/30s
Close grip pushdown 18/15/15/10
Hanging db curl 20/20/18/16
SA rope pushdown 18/18/15

Treadmill 2.6 15 deg 25min

 

[sjwfarms]

3.5 miles 400'

 

[Squirrel Master]

2 mile ruck with the dogs this morning, then this afternoon I'll get in my MT workout. This will be that last day of Week 1 of the Sangbad 20 workout...it's legit!!

 

[JasonWi]

30 minutes of stair Matrix

DB flat bench 2 sets 80,90#
DB incline bench 3 sets 50,60,70#
DB military press 3 sets 20,25,40#
DB front and side raises 3 sets 15-40#
DB bicep curls 3 sets 20,25,35#

 

[InkedElkSlayer]

Last night after work I did 20min of step ups with 55lbs

This morning…
Pull Up Ladder to 8
.5mi treadmill run

6 sets, no rest
DB Thrusters- 10/15/20/25/30/45s x 10
Hanging Toes 2 Bar- 10

4 sets, no rest
Barbell Press- 95/115/135/145 x 5
DB Shrug- 60/65/70/75s x 8
Decline Sit Ups- x 10

2 sets, 30 sec rest
DB Clean & Press- 35s x 10
Lateral Pull Up- x 10

 

[InkedElkSlayer]

@InkedElkSlayer congrats on your sons and team carrying it on to state. Good luck

Push
Single arm landmine press 22/15/11/18 90/115/115/90
Barbell press 18/12/10/15 140/170/180/140
Seated flys 20/20/18
DB lateral raises 25/18/15/20
SA hammers 22/16/12/12 25/25/30/30s
Close grip pushdown 18/15/15/10
Hanging db curl 20/20/18/16
SA rope pushdown 18/18/15

Treadmill 2.6 15 deg 25min

Thanks. We’re glad to be going. It’s been interesting with injuries the last 2 years. Last year my youngest couldn’t compete in Divisionals or State because he broke his collarbone the weekend before. He won the tournament, but was wrestling with it broken.

Then this year (the weekend before Divisionals) he dislocated his buddy’s shoulder on the kid’s Senior Night. They popped it back in and he wrestled! Then 2 days later my boy got into an exchange… and he landed on his head and was knocked out cold. We were having flashbacks of him not going to State again. It’s a tough sport for sure.

 

[state637]

Conditioning
4 Rounds for time of:
40 Air Squats
30 KB Swings
20 Single-Arm DB Push Presses (10 each arm)

 

[TripleJ]

20 minute EMOM (alternating, 4 total rounds)
-15 cal row
-6R/6L single arm hang DB snatch, 50#
-15 toes to bar
-12 strict ring dips
-10 burpees


Tabata (8 rds 20 seconds on/10 seconds off)
-Flutter kicks

3 rounds:
-10 tempo pallof press
-10 reverse GHD leg extensions
-10 tempo GHD back extensions

 

[sahunter06]

Thanks. We’re glad to be going. It’s been interesting with injuries the last 2 years. Last year my youngest couldn’t compete in Divisionals or State because he broke his collarbone the weekend before. He won the tournament, but was wrestling with it broken.

Then this year (the weekend before Divisionals) he dislocated his buddy’s shoulder on the kid’s Senior Night. They popped it back in and he wrestled! Then 2 days later my boy got into an exchange… and he landed on his head and was knocked out cold. We were having flashbacks of him not going to State again. It’s a tough sport for sure.

Definitely a tough sport for sure. Been there done that have the aches and pains from it. A great accomplishment for both of them considering those injuries. Tough boys.

 

[sahunter06]

Pull high volume no rest
Front pulldown 22/18/18/15
Lawnmower pulls 22/20/18/18
Stiff legged deads 20/20/18/16 140#
Rope climb no legs x3

Treadmill 20 min same settings

I’ve been watching numerous archery hunts for elk/mulies while on the treadmill. I’m amazed at these so called archers that make terrible shots, then act like it was a kill shot. Know your animals vital zone, your gear and your limitations or don’t post your videos.
Just an observation.

 

[sjwfarms]

leg day:
warmup curls/extensions 3x15
Leg press 1 up to 9 plates x 8 and back down
box step 24" 3x10 40lb KBs
3x10 20Lb KBs
36" 3x10 BW

2 neighborhood miles

 

[mtwarden]

7 miles (1400') with Tiny Elvis- off trail about a mile and had to break some snow- Tiny Elvis leading the way!

 

[CRJR45]

Got back in the gym
Leg lifts 3x15
Knee lifts 3x15
Rotary Torso 3x20 right then 3x20 left @180
Arm curls 3x15@70
Tricep extensions 3x15@120
Lat pulls 3x15@120
Seated rows 3x15@120

 

[InkedElkSlayer]

50min on the treadmill
5 rounds:
5min 3.7/10% / 5min 7.5/2%

 

[JasonWi]

Bent over barbell rows 20-5 65,95,115,135,155,185#

Deadlifts x 5 185,225,275,315,335x3,365x2

KBs SH & DH x 20 25,35,45,50,60# 150 total

Box step ups 20” box, holding a 37# sandbag 4 rounds of 12-15 each leg

 

[TripleJ]

Every 3 minutes for 2 rounds:
8 front squats @ 80%


3 rounds for time:
-400m run
-15 box jumps @ 30"
-15 push press @ 115#

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets):
Snatch x work up to a heavy single for today - here are some suggested sets and percentages.

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

Conditioning
For time:
30 C2B Pull Ups
15 OHS @135
20 C2B Pull Ups
10 OHS
10 C2B Pull Ups
5 OHS