Wod

[InkedElkSlayer]

^^ Didn’t miss anything here. You’ll have almost a 100 degree temp swing to come home to.

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
DB Curl 15/20/25/25- x 10

4 sets
Bench- 195/205/215/225
Reverse Curl- 45 x 12

Finished with 10 easy minutes on the treadmill

 

[Eship]

5 rounds
10 reps back squat at 70% of max
30 reps KB swing at 60lbs
0.5 mile run

As fast as possible. I used 275lbs for squat and finished it in 36:14


My runs were slow, but I kinda used them to recover for the squats. Averaged an 8:50 pace. I did go unbroken on squats, but had to break up the KB swings on the 3-5th rounds cause my back was on fire

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee

Start around 60-55% and build to 75% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

Conditioning
14 minute AMRAP: As many rounds as possible
24 Alternating Cossack Squats
18 DB Snatches – 9 each arm
12 DB Bent Over Rows on each side

 

[TripleJ]

12 rounds for time:
-3 deadlifts @ 65%
-6 push ups
-9 wall balls
-36 double-unders

 

[Eship]

12 rounds for time:
-3 deadlifts @ 65%
-6 push ups
-9 wall balls
-36 double-unders

I like this

 

[brca005]

Sissy band workout…
5 rounds:
Dead x10
Row x10
OHP x20R/20L
Band pull a part x20
Standing chest press x20

3 rounds:
Single arm KB Dead x10R
Suitcase carry x50 ft R
KB Row x10R
Suitcase carry x50 ft R
KB Swings x10
Single arm KB Dead x10L
Suitcase carry x50 ft L
KB Row x10L
Suitcase carry x50 ft L
KB swing x10

1 hour jiu jitsu

 

[Truck24hr]

Squat 5x 95, 115, 135, 145, 4x155
Reverse lunges 10x 50, 60, 80
Chin ups 3x 6
Calf raises 10x 90, 180, 270, 340
Max decline set up w/DB 10x 15, 8x15, 5x20
Dips 10x 3

 

[sargent]

Wendler week 1 overhead press
bench press

 

[mtwarden]

Fricken airlines! Canceled our flight last night in Seattle, forced to spend the night—said they couldn’t provide lodging WTF?

3-4 miles in a $hithole

 

[state637]

Conditioning
3 Rounds for Time
Row 500m
Bike 1K
30 DB Sumo Deadlifts
25 Wall Ball Shots
20 Push-Ups

 

[brca005]

1.5 mile run on treadmill

DB rack squat x20x3 sets
DB SLDL x20x3 sets
Leg extensions x20x3 sets

 

[InkedElkSlayer]

60min of Step Ups with a 53lb pack

 

[TripleJ]

24 minutes alternating EMOM:
-15 cal row/ski (alternate machines each rd)
-15 toes to bar/pull-ups (alternate each rd)
-2 squat snatches @ 80%+

 

[state637]

Strength
EMOM 3
1 Power Clean + 1 Push Jerk
- Rest 1 min, Increase Weight -
EMOM 3
1 Power Clean + 1 Push Jerk
- Rest 1 min, Increase Weight -
EMOM 3
1 Power Clean + 1 Push Jerk
- Rest 1 min, Increase Weight -

Conditioning
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500/400 Meter
15 Toes to Bar
10 Power Cleans