Wod

[northernalpine]

Active Rest Day
- 60 min bike, rolling terrain, HR<140

 

[GreenNDark Timber]

Bench Press for load:
Working up to 2-3 reps at 90%

On the 2:00 x 8 Sets:
9 Kettlebell Swings (53)
12 Hand Release Push-ups
21 AbMat Sit-ups
Max Calorie Bike

 

[mtwarden]

5 miles (700') with Tiny Elvis this afternoon; 45 degrees at 2:00 PM- ahhhhh

 

[Mw01313]

Turk Getups 2 per side
Bent over Rows x8 per side 50lbKB
Single arm swings x15 per side 50lb KB
Kneeling OH press x8 per side 35lb KB
Cleans x10 per side 50lb KB
Whole rotation 3x

Russian Twist 3x10 per side 35lb KB
Farmers Carry 35lb & 50lb KBs 1:45

 

[sjwfarms]

3 miles 400'

Save some of that Montana cool weather for next month when I'm out there...

 

[sahunter06]

Glad y'all have been getting after it. Spent a week in Boston in meetings. Then worked all weekend staging home for sell. Back at it this morning.
Push no rest
Low incline db press 15/11/11/10 70/80/80/80s
Hammers 13/12/12 35/40/45s
Lateral raises 3 sec eccentric 18/16/14
Fly machine 18/15/12 130/130/140
Static hold db failure 1:00 x 3
Weighted dips 25# 13/11/8
Seated low db curl 18/16/13 3 sec eccentric
Tri pushdown 1/4 15/12/12/10

 

[Cant hit em]

Every 1:30 x 5 sets
Bench press , moderate

20 min emom
Min1-10 bench press #135
Min2-15 goblet squats #53 kb

Jump rope Tabata

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[AK Troutbum]

3,000’ elevation gain in about 2 miles.

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[state637]

Strength
Ten sets of:
Power Clean + Hang Clean
*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%

Conditioning
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Bar Muscle-Up

 

[TripleJ]

5 minute EMOM:
2 front squats @ 85%+


3 minutes on/1 minute rest x 4 rounds:
-400m run
-10 Handstand PU
-Max power cleans @ 135# in remaining time


3 rounds:
10 GHD back extensions
10 GHD hyper extensions

 

[Mw01313]

1 mile run
2x20 on situps

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis

 

[sahunter06]

Pull
Incline db row 15/15/10/10 65/65/75/75
Barbell shrug 20/18/15/15 135/235/235/235
Rear delt fly 18/15/12
Front pulldown 14/12/10 130/145/160
Standing rev hypers w/plate 35# 20/20/20
Farmers carry 1:00 70/80

 

[Squirrel Master]

I've been out for a while, helping with my 83 year old mom. She's had some heart issues lately and I've spent way more time at the hospital with her than I had hoped!! But she's much better and we got her home yesterday. I got in 2 miles with the dogs and the MTNtough gym daily workout of the day today.

 

[sargent]

2 miles today.

 

[sjwfarms]

Pull day:
12x10 various TRX pullups/rows
stretching/flexibility

Stayed light as still nursing shoulder pain. Still don't know what I did to cause the pain. Only thing I can think of is aggravating old baseball rotator cuff injury from watching too much College World Series. Only problem with that theory is it's the opposite shoulder. May be just age thing my wife tells me....good thing is workout felt pretty good.

 

[northernalpine]

Warm Up:
- 5:00 min stationary bike
- 50 push ups
- 50 sit ups
- 50 air squats

Workout:
800M jog
15x 1:00 run/1:00 walk intervals @below 5k pace
800M jog

Cool Down:
20 minute super easy lake swim, total was just over 500M

 

[sargent]

Strength train
Squats - warmup, 2x5 work sets
Bench - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
chinups

 

[state637]

Strength
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Tricep Extensions
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Bulgarian Split Squat

Conditioning
4 rounds for time:
60 Dubs
40 cal assault bike
15 back extensions

 

[MBAlex]

3x10 single leg hip bridges

5x10 single leg curls
4x8 snatch grip RDLs
5x10 calf raises
3x8 bent over double KB rows