Wod

[mtwarden]

5 miles (800') with Tiny Elvis on a very brisk day, only to get brisker according to the weatherman

 

[brca005]

1 hour jiu jitsu

2.15 mile walk in the woods with Chuck

 

[sargent]

2 miles today.

 

[sargent]

Wendler week 1 bench press
pullups
overhead press
4 miles with a 22# pack

 

[brca005]

24kg KB:
1,2,3,4,5,5,4,3,2,1
Dead
Clean and squat
OHP
Row

5 rounds:
5 burpees
10 KB Swings

 

[mtwarden]

5 miles (500') with Tiny Elvis on a pretty bitter day— 7° with about a 10mph wind, makes your eyes water and your teeth hurt. Tiny Elvis was unfazed, rolling in the snow every chance he got

Hit the 100 mile mark today, just 1925 miles to go

 

[Squirrel Master]

My new job is a lot busier, so it's been pretty wild here since January 1. But I haven't slacked up. Every morning I'm up at 430, get 2 miles in with my dogs, then strength training. I finished Wendler week 3 Friday. I'll start week 4, which is the deload week, on Monday. I think we'll have everything running smooth at the office soon (hopefully at least) and life will return to normal. I've hunted 1 time in 3 weeks, which is almost unheard of for me!!

 

[mtwarden]

6 miles (800') with my wife and Tiny Elvis; another pretty bitter day—but a lot of cool lighting with the sun trying mix with clouds and storms

 

[sargent]

2 miles with a 22# pack today.

 

[InkedElkSlayer]

I should have went out looking for moose, but just did a shorter PT hike instead. 2080vert in under 3mi with 30lbs.

The wrestling was good. The theory of building a giant cardiovascular base first, then adding in specialization is on display at these tournaments. If there is one thing my youngest has, it’s a gas tank. Yeah, he has a little strength and technique too, but the gas tank has been the difference in a few key matches this year.

 

[sargent]

Wendler week 1 deadlifts
dips

 

[state637]

Strength
Three sets of:
Deadlift x 8 reps
Rest 30-60 seconds
20 PVC Pass Throughs
Rest 60-90 seconds

Conditioning
For Time:
1000m Ski
40 Sumo DL w/ DB’s
40 Alt Reverse Lunges w/ DB’s
40 Sumo DL w/ DB’s

 

[mtwarden]

-12 F this morning so decided to strength train at the gym first

Pro Tip: when it's below 0, only weeks after January 1 AND a holiday, 11:00AM is NOT the time to go to the gym

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pull-ups 25-22-20
dips 2 x 35
core

 

[TripleJ]

Every 2:30 for 3 minutes
-10 front rack reverse lunges w/ iso knee drive + 60 second C2 bike


10 minute AMRAP:
-5 single arm KB RDL's (alternate sides each round)
-7 single arm front rack KB box step ups (alternate sides each round)
-9 GHD sit-ups

 

[InkedElkSlayer]

-12 F this morning so decided to strength train at the gym first

Pro Tip: when it's below 0, only weeks after January 1 AND a holiday, 11:00AM is NOT the time to go to the gym

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pull-ups 25-22-20
dips 2 x 35
core

 

[brca005]

15 min EMOM (24kg KB):
Min 1- Thruster (5R/5L)
Min 2-Single arm KB Row (10R/10L)
Min 3-KB Swing x10 and 10 push ups

1 hour Jiu Jitsu

2.5 mile walk in the woods with Chuck

 

[mtwarden]

-12 F this morning so decided to strength train at the gym first

Well I waited until 2:30 PM where I was greeted to 3° temps 4 miles (400') with Tiny Elvis

 

[InkedElkSlayer]

Pull Up Ladder to 10

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Squat/Calf Raise- 45/95/135/185 x 10ea
DB Deadlift- 40/55/55/60s x 10
Barbell Curl- 45/50/55/65 x 12
Slow tempo DB weighted Pull Up- x 6
TRX Knees 2 Chest- x 15

5 sets of 3
Bench- 195/205/215/225/235 x 3
Squat- 225/245/265/275/285 x 3
DB Dead- 75/85/85/85/85s x 3

DB Bench- 75s x 15
Preacher Curl- 65 x 15
Pull Up- x 15
TRX Push Up- x 15

4 sets
Wrist curls- 45/65/75/85 drop to 45

1400vert hike with 30lbs. Needed my face cover walking down

 

[state637]

Strength
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 2 reps
*Set 4: Max Reps

If you know your 1 rep max stay in between 90-94% on sets 1-3. Drop down to 85% for your last set of Max Reps. Ideally, we're looking for no less than 8 reps for set 4

Conditioning
Three rounds for time of:
Row 500m
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans @115

Time Cap = 16 Minutes

 

[TripleJ]

25 minute alternating EMOM (5 total rounds):
-12 cal ski erg
-12 cal C2 bike
-12 cal row
-AMRAP overhead squats @ 75#
-rest