Wod

[TripleJ]

24 minute alternating EMOM (4x through)
-15 cal C2 machine
-6R/6L single arm KB front squat (60#)
-200m run
-12 KB RDL's + 5 lateral burpees over the KB
-Max strict handstand PU
-Rest

 

[TheBootBowhunting]

Tougher than it sounded on paper. Hands drenched with the 180 degree heat in south LA. Gripburn.

16x50 Farmers Walk 53# KBs (8 round trips)
40 air squats at the far 50
25 ab mats at the starting 50

 

[sjwfarms]

30 mins hip stretch/PT

Pull day:
Hammer pulldowns 3x10 90/140/180 + amrap 110
cable rows 3x10 120/140/160 + amrap 100
various TRX rows 6x10 BW

 

[MBAlex]

Yesterday was one mile with 40 pounds

Today:

10 minute hip strength/mobility circuit

All with axle bar:

5x5 RDLs
4X5 each zercher lunges
4x5 zercher good mornings
3x10 hanging knee raises

 

[sargent]

2 miles with a 33# pack today.

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps

Conditioning
5 RFT:
20 Cal Bike
12 T2B
12 Ring Dips
12 Push Ups

 

[TripleJ]

Every 2 minutes for 5 rounds:
1 power clean + 7 shoulder to overhead
(start at 50% of max split jerk, build to a heavy)


2 rounds for time:
-40 ab mat sit-ups
-10 DB snatches right arm (50#)
-10 DB push press right arm
-10 DB snatches left arm
-10 DB push press left arm
-400m run

 

[Mw01313]

Yesterday was 4.5 miles with a 50lb pack
Today:
KB Cleans x10 per side 50lb KB
Single arms Swings x15 per side 35lb KB
Good Mornings x15 35lb KB
Step ups x10 per side 50lb KB
Twists x15 per side 35lb KB
x3

 

[bpitcher]

Base run

4.05 mi @ 8:40 average pace

Tabata (20 seconds work, 10 seconds rest)

Air Squats
Sit-ups
Push-ups
Squat Thrusts
x4

1 Minute rest, repeat x4

 

[mtwarden]

6 miles (1200’) with my wife and youngest daughter (Tiny Elvis is staying with my oldest)

 

[MBAlex]

Not alot of time today.

15 minutes hip PT
10 minutes of step ups with a 70# vest

 

[sjwfarms]

3 miles 550'

 

[Cant hit em]

5x3 deadlift
1 sec pause at knee on up and down

Fight gone bad
3rds
Min 1 max wall balls
Min 2 max sumo dead lift high pull
Min 3 max box jump
Min 4 max push press
Min 5 max cal row
Min 6 rest


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[sargent]

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

 

[Squirrel Master]

Still sticking to the MTNTOUGH gym daily's in the mornings then putting in miles in the evenings. Switched it up today and got 3 miles in before work, and I'll get my other workout in this evening.

 

[TheBootBowhunting]

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.

That time of the week. Once a week till September. PR 241.

Then some quarterdeck suffering. Fill up the diamond. Oorah.

 

[sjwfarms]

push day
warmup
BB bench 10/10/8/5 + amrap 135/195/225/255 + 185
DB shoulder press 10/10 + amrap 55/65 + 45
BB decline 10/10 + amrap 195/225 + 185
cable flies/laterals 3x10 each
cable tri rope pulldowns 2x15

Abs
Hip PT/stretches

 

[Cant hit em]

30 min partner amrap
400m run
60 ring rows
80 weight plate sit ups
100 plate gun hold lunge

Run together , split reps


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[sargent]

3 miles with a 65# pack today.

 

[Cant hit em]

5x2 snatch use same weight each set

25 barf acing burpee
5 snatch #115
20 BFB
4 snatch
15 bfb
3 snatch
10 bfb
2 snatch
5 bfb
1 sbatch


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