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

 

[brca005]

30 minutes on treadmill at various inclines…rainy today and didn’t feel like getting all muddy in the woods

Pull ups
DB Rows
One arm lat pull downs
Rope rows
Shrugs
…all for 5 sets each

 

[mtwarden]

Got home to double digit below zero temps and 10+" of snow—shoveled snow for two hours and calling it good

 

[TracksWapiti]

Two workouts today:

Morning outdoor stairs at a park w/light drizzle:
-Shoulder carry #50 sand bag alternating sides up and down stairs for 30 minutes (lots of weird looks and comments from folks in this well-to-do neighborhood ha)

Lunch break @ gym:
-Slopped free YMCA coffee on myself on treadmill 3 MPH @ 15-degree incline for 10 minutes
-Finished coffee on treadmill and switched to rower intervals for 20 minutes (2 minutes @ 100-150 watts + 1 minute 220-300 watts, repeat)

Not training for anything in particular. Just bored in the offseason