Wod

[InkedElkSlayer]

Everything with my vest on

4 sets
Squats/Calf Raise- 45/95/135/185 x 10ea
Plyos (jump squats/scissor lunges/box jumps)- x 5ea
Deadhang

3 sets
Squats- 225 x 5
Hack Squat- 185 x 5

3 sets
Walking KB Lunge- 35s x 10

 

[brca005]

1 hour jiu jitsu

2.85 mile walk in the woods with Chuck

 

[mtwarden]

7 miles (700’) with my wife and friends

 

[sargent]

Wendler week 4 (deload) overhead press and squats
pullups
1 mile

 

[Squirrel Master]

Finishing up another week of Wendler 531. I don't weigh very often because I don't focus too much on the scales and instead focus on what I look like and my strength/energy levels. But I'm down 7 lbs since I started and I haven't really upped my cardio or anything.

 

[state637]

Open 23.2A
Complete as many reps as possible in 15 minutes of:

• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

Open 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

 

[TripleJ]

8 minute EMOM:
-5 strict handstand PU


10 minute AMRAP:
-20 Windmill Slam Balls
-20 situps
-20 cal row


3 rounds:
10 tempo GHD back extensions
15 GHD reverse hypers

 

[brca005]

3 rounds:
KB Swings x10
Row x10R/10L
OHP x10R/10L
Goblet squat x10

5 rounds:
KB Deads x10
BW Squat x20
Dead bugs x10R/10L

1.5 mile run
1.4 mile walk

 

[TracksWapiti]

At the gym:

Set timer for 30 minutes and rotate the following exercises continuously (no rest periods)

-Suitcase carries w/54# KB
-Overhead plate carries w/45# plate
-Farmer's walks w/54# KBs
-Standing alternating rope pulls (resistance 4/5)

 

[Truck24hr]

In Wyoming today short on time and a cool 21* with 25mph winds.

3.2 mile run
30 decline pushups
30 lunges @ 70 lb

Back in the truck to warm up

 

[mtwarden]

Took in a fishing charter this morning, now we’re flush with fillets

3 miles on Hanalei Beach- 0’ ascent

 

[sargent]

4 miles with a 32# pack today.

 

[snowynock]

Haven't posted here in a minute -

Yesterday - V02 Max Day.

Any cardio machine/running - I did this running.

15 minute warmup ramping up to top of zone 3 - after warmup -

Hit 90% in zone 4, work for 3 minutes than rest of 3 minutes. With a minute left of rest start to build back into zone 4. 4 times through followed by -

Walk slowly until the heartrate stays consistenly under 130 than initiate 15 minute cooldown.

I use the morpheus heart rate monitor for tracking which is very suspiciously close to my HR reading on my Garmin(probably synced through bluetooth).

Love this workout - kicks my ass everytime.

 

[brca005]

4.5 mile walk in the woods with Chuck

5 rounds with bands (no rest):
OHP x20R/20L
Band pull a parts x20
Rows x20
Good mornings x20
BW Squats with band just above knees x20

 

[mtwarden]

Arduous hike today (heavy dose of Zone 3&4) thankfully no one joined me. A dozen roped sections to get up or down. 8 miles (2700’ ). Tomorrow is beach day

 

[sargent]

Wendler week 4 (deload) bench press and deadlift
pullups
1 mile

 

[Squirrel Master]

2 miles yesterday, 3 miles and a lot of stretching today.

 

[TripleJ]

5.1 miles running this morning.

 

[InkedElkSlayer]

Fri/Sat consisted of traveling in a major winter storm, some hotel PT, tons of walking in the Butte Civic Center and numerous 32-man brackets at the Divisional Tournament. An injury filled weekend. 1 compound fractured tibia, 2 dislocated elbows and a blown knee… all on the same mat! My boy wrestled hard (no injuries) and we’ll head to State in Billings Thursday.

Today we shoveled and plowed snow for over 2hrs, hiked a steep 700vert with 32lbs in a slick foot of snow. Followed with a lift.

30min of stretching, warm up, mobility, etc.
Pull Up Ladder to 10

6 sets
Front Squat
Pull Up x 12
Fisio Ball Sit Up x 15

Deadhang for 2min, rest 30sec, 45sec more

 

[mtwarden]

Last day in paradise; back to double digit below zero temps tomorrow.

3 miles on absolutely gorgeous beach today.