Wod

[Thumper87]

3 x 8 calf raise
2 x 8,10 leg curl
2 x 9 rear foot elevated split squat
3 x 8 back squat
This doesn't include ramp up sets. I work up to 2 top sets to form failure.

10-12 mile mtb ride after work

Forgot I started with 3 x 5 box jumps.

 

[MBAlex]

Last night:
5x5 RDLs
2x5 weighted pull-ups

This morning:
6 miles with about 15 pounds.

 

[TheBootBowhunting]

Ill play along this last 30 days of prep.....

5 Supersets of 5 hang cleans and 5 deadlifts. Dont let go of the bar between HC and DL.

Ive done this weekly for the last 8 months just to keep a baseline on cardio......

5 rounds of
4:00 Assault Bike - no hands, all legs. Dont touch the handles.
2:00 to complete 40 push ups....rest with extra time. Faster you finish, more rest.

If you dont complete the 40, deduct each push up missed from total Cals. Finish the 40.

Score is Calories. I try to hit 10-11 cals per min. 200 is baseline. Today was 228. PR is 237.

 

[sahunter06]

Thurs legs
30 treadmill 951 vert ft 15 deg

Push am rap no rest
High incline db 15/12/9/7 80/80/90/90s
Hammers 15/13/10/8 40/45/50/50s
Lateral flys with 25# plates 17/15/15/13
Seated cable flys 22/16/14/12
Weighted dips 15/11/10/10 35#
Incline db curl 16/14/12/12 30/30/35/35
Shrugs 20/20/18/18 5 sec eccentric
Pushdowns 16/12/9/8 70/80/90/90

Treadmill 20 min 15 deg 572 vert ft

 

[Squirrel Master]

MTNTOUGH gym daily and 3 miles today.

 

[Cant hit em]

25 min amrap
200m kb suit case carry
35 cal bike
25 v ups
15 hand release pushup


Sent from my iPhone using Tapatalk Pro

 

[sargent]

2 miles with a 60# pack today.

 

[LateSeasonElk]

10 Min AMRAP
5 Hang Power Clean 135#
15 Cal Row

5 rnds + 8 reps

Post WOD
5x10 S/L Calf Raises 50# DB
5x10 Banded S/A Tricep Pull Down

 

[state637]

Conditioning
Against a 4-minute running clock…
Row 500 Meters
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of six (6) sets.

 

[mtwarden]

5 miles (600’) with Tiny Elvis this morning; our heat is back (couple of 100 days), but supposed to be in the 70’s next- let’s hope so.

 

[TripleJ]

12 minute EMOM:
Min 1-3: 3 back squats @75-80%
Min 4: rest
Min 5-7: 2 back squats @ 85%
Min 8: rest
Min 9-12: 1 back squat @ 90-95%


1 minute work/20 second rest x 9 rounds (3x through)
1) Plank hold
2) AMRAP sled push 20'
3) Double unders


3 rounds:
-10R/10L pallof press
-10 tempo GHD back extensions
-10 GHD reverse hypers
-10 single leg RDLs with KB

 

[Squirrel Master]

MTNTOUGH gym daily and some yard work/mowing this morning. Thinking it may be naptime now!!

 

[mtwarden]

strength train (deload week)

3 rds, 1 min rest between rds

deadlifts X 5 @ 75%
overhead press X 5 @75%
chinups X 25

 

[Mw01313]

Yesterday was a rest day.
Today
Swings x20
Push-ups x20
Rev lunges x10
Thrusters x8 per side
Situps x15
X2 with a minute between

 

[sargent]

4 miles with a 33# pack today.

 

[mtwarden]

4 miles (600') with Tiny Elvis; nice sunrise despite the 100° temp today

 

[Mw01313]

4 miles with 50lbs in the pack

 

[Cant hit em]

5x3 @70% of
Snatch
Clean and jerk

6rds for time
6 Clean and jerk #115
10 box jumps

30 min incline treadmill
15 min elliptical


Sent from my iPhone using Tapatalk Pro

 

[MBAlex]

Rest day yesterday

3x20 seated dumbbell cleans
5x5 OHP
5x12 DB lateral raises
3x8 wide grip pull-ups

Then 3x10 of goblet squats for mobility

 

[TheBootBowhunting]

Conditioning
15 min EMOM:
50 Single Unders
3 Deads @225

8/2 - 5k row 22;12. It was a bit of a rest day, I mostly just kept a steady, slower pace. I hate rowing and envy those of you with 34" inseams.

Today I did the above, but instead of EMOM I did 15 rounds and 40 double unders instead of 50 singles. Tried to keep the EMOM pace, but ended up 18:42.

Finished with a push up EMOM of # of push ups of that minute. Start at 1:00, 1 push up. 2:00 2 push ups. Made it to 21. Never did it that way before, will do it again for sure. Good way to knock out 200+ push ups. First run through a workout is always feeling it out. I think theres more in the tank next time I do it.