Wod

[TripleJ]

Every 2 minutes for 10 rounds, alternating:
A) 300m run
B) 5 bench press @ 185# + 14 alternating single leg v-ups

 

[InkedElkSlayer]

Everything with a 20lb body armor vest on
Pull Up Ladder to 7

4 sets, no rest
Hanging Clean & Press/Shrug- 45/95/105/115 x 10/8/6/5ea
Hex Bar Dead & Shrug- 60/110/150/170 x 10/8/6/5ea
Pull Up- x 7
Decline Sit Up- x 10
1 arm Deadhang

Farmer’s Carry with 45lb fat bumper plates to failure x 3 sets
Farmer’s Carry with 75s x 1min

@sjwfarms - I got me a pair of 4 season, hybrid mountaineering boots in September. I’ve worn them on a few of my short, steep and heavy PT hikes. Yeah, it’s like hiking in a down jacket at 80 degrees.

 

[mtwarden]

ME workout this morning—45 lb pack and 1300' in 3/4 mile; added another 5 miles for loop almost all downhill.

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[TripleJ]

40 seconds work/20 seconds rest for 24 minutes AMRAP (3x through)
-row cals
-double KB front rack box step ups (2 x 53#, 12" box)
-row cals
-double KB front rack box step ups (2 x 53#, 12" box)
-echo bike cals
-push-up plank hold
-echo bike cals
-push-up plank hold


3 rounds:
-10 tempo GHD back extensions
-10 GHD reverse hypers
-10 (5R/5L) pallof press

 

[InkedElkSlayer]

Worked with 20lb body armor vest on.

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/205
Plyos (jump squats/scissor lunge/box jump) x 5ea
Deadhang- x 1min

2 sets, 30sec rest
Hack Squat- 135/155 x 5
KB Walking Lunges- 35s x 5ea
KB Step Ups- x 5ea

Farmer’s Carry gripping the fat 45lb bumber plates

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis; first snow of the season in our local mountains.

 

[sahunter06]

Tuesday pull
Missed Wednesday due to travel

Today push
Deadman hang 1:00 x2
Weighted sled to pre exhaust 275# 50 yards 4 times

Incline db press 12/9/9/11 80/85/80/75
Barrel press db 12/12/10 50/60/60
Lateral raises db 15/15/12
Shrugs holding 45# plates with fingertips 15/15/15
Hammers 15/12/9 35/40/45
Straight arm db curl 15/13/12 30#
Wave bar pushdowns 14/12/10/10
SA cable 1/2 exts 14/12/12/15

 

[sjwfarms]

short upper body:
flies warmup 2x12 chest/shoulder
BB bench 10/10/8/6 + amrap 135/185/225/255 + 185
pullups 3x10
DB arnolds 3x15 45s
hammers 3x15 35s

3 miles

Liking that snow MT guys, keep it up. let me down last year and made things hard.

 

[InkedElkSlayer]

5 miles (600') with my wife and Tiny Elvis; first snow of the season in our local mountains.

From the Banana Belt of MT… low tonight is 25, sunny with a high of 57 tomorrow. That’s basically right at your ambient temperature range. I’ll do my short, steep and heavy hike tomorrow in perfect hiking weather. I’m working 2 more days and officially checking out for an extended timeframe. To say I am ready for the season would be an understatement. My oldest is done tomorrow and has the entire season off.

 

[MBAlex]

First day back in the gym since hurting my back a week ago.

5x5 bench with cambered bar
5x5 seated OHP
5x10 lateral raises
5x10 upper back thing

~20 minutes of mobility.

 

[mtwarden]

From the Banana Belt of MT… low tonight is 25, sunny with a high of 57 tomorrow. That’s basically right at your ambient temperature range.

Yeah that'd work

 

[state637]

Strength
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3-4 reps
*Sets 4-5 = 5-6 reps

Conditioning
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs
20 Wall Ball Shots

 

[mtwarden]

4 miles, 1300' in the first 2 miles w/ Tiny Elvis—nice and chilly mid-30's

 

[InkedElkSlayer]

Hiked 875vert with 55lbs, then a quick lift

Everything with 20lb body armor vest on
Pull Up Ladder to 9

4 sets, no rest
Close Grip Bench- 45/95/135/185 x 20/20/20/10
Dead 45/95/145/145- x 10
Pull Ups- x 7
Decline Sit Up- x 12

Finished with 90sec Deadhang on the fat bar