Wod

[mtwarden]

Strength train this afternoon

squats 5/3/1+/amrap @ 75/85/95/75%
bench 5/3/1+/amrap @ 75/85/95/75%
pull-ups 25-25-23
dips 2x35
core

 

[northernalpine]

Thursday (Plyo/Power)
6 Rounds
10x 20# Ball Slams
5x Hang Cleans @ 70% max
10x Clapping Push Ups
5x High Box Jumps
5x 63# Sandbag Getups

Then:
8x 150M Hill Sprints

Friday (Strength)
Warm Up:
10 minute Assault Bike

Then:
5x5
Strict Weighted Pull Ups
Front Squat
Incline Press
Reverse DB Lunges

ESD:
5 minutes max effort on Versa Climber (1082')

Saturday (Mobility)
16.4 mile MTB ride (2169' of elevation gain)

Sunday (Active Recovery)
8 minute Stationary Bike
2 minute Jump Rope
10 minute Foam Roller
20 minute hip/back/leg stretch
20 minute easy swim

Monday (Mobility)
Warm Up:
3 minute Jump Rope
3 minute Assault Bike

Then:
5 mile run

Cool Off:
20 minute soak in the lake!

 

[LateSeasonElk]

Sunday:
4.33 mile run

Monday:
2.5 mile run

 

[desertdwellerdyl]

Yesterday:
Back and Bi’s

Live Jiu Jitsu rounds in the Gi (sadly jk)

 

[sargent]

Sorry to hear about your mom @Squirrel Master.
2 miles today.

 

[LateSeasonElk]

30min AMRAP
10 Push Up
15 Sit Up
20 Air Squats

19rns + 25reps

 

[sahunter06]

I didn't really do much yesterday. As I'd mentioned before I'm sure, my mom has been struggling with congestive heart failure. She needed a surgery that she never could get quite strong enough to have. She passed peacefully yesterday at 83 years old. I'm not really feeling like doing much today, but I'm not gonna sit here and mope all day either. May just be a long walk for me today but I'm about to move around some anyway.

So sorry to hear about you mother. Take time to reflect on great memories with her.

 

[sahunter06]

Sunday
Push

Monday
Pull
Worked out with daughter on soccer field last night doing technical work.
Hip bothered me all night.

Today
Took it easy no heavy press or squat movements.
Leg exts 15/12/12/11
Leg curls 18/15/12/12
Calf press 40/30/30/30

 

[state637]

Conditioning
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000m
20 Box Step Ups 24”
10 Wall Walks
5 Bar Muscle Ups

 

[mtwarden]

5 miles (700’) with my wife and TE; wind shifted to out of the west and cleared some of that Canada smoke out. Sadly Washington and Oregon are burning and might be getting their smoke soon

 

[Squirrel Master]

MTNTOUGH gym daily and 2 miles this morning. It's been raining the last couple days and finally cooled off some.

 

[TripleJ]

3.1 miles (531') with 50 pounds

Sadly Washington and Oregon are burning and might be getting their smoke soon

Yes, it's really ugly for this early in the summer. Hopefully you guys can dodge the smoke.

 

[Mw01313]

Did a short run this morning

 

[GreenNDark Timber]

5.2 mile, 550’ trail run this afternoon.

 

[sjwfarms]

yesterday:
pull day:
warmup Cable pullovers 2x15
3x8 pullups
Hammer pulldowns 12/10/8 + amrap 90/150/180 + 110
seated cable rows 12/10/8 + amrap 120/160/180 + 100
smith rack chins 2x15
Hammer curls 2x12 35
20 min stretch

today: 2 easy miles in the nice cool rain

 

[MBAlex]

Low on time and energy tonight.

Warmup:
3x10/each single leg hip bridges
3x10 dead bugs

5x10 banded KB swings
8x5 RDLs with axle bar

 

[sargent]

Strength Train
Squats - warmup, 2x8 work sets
Bench - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
1 mile

 

[LateSeasonElk]

18 Min AMRAP
Min 1: Mountain Climbers
Min 2: Laying Leg Raises
Min 3: Dips

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis. Sun looked a wee bit angry coming over the mountain this morning.

 

[state637]

Back Squat
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Happy that I stood up 350# today.

Conditioning
For max calories:
Bike or Row for 3 minutes as hard as possible - OR Run for distance for 3 minutes

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today