Wod

[state637]

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

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Conditioning
Every 5 minutes, for 15 minutes (3 sets) for time:
Bike 30 Cals
30 Wall Ball Shots

 

[TripleJ]

10 minute alternating EMOM:
-3 deadlifts @ 80%
-6R/6L double KB bulgarian split squats


8 minute AMRAP:
-25 double-unders
-10 deadlifts @ 185#
-5 strict HS pushups

 

[mtwarden]

6 miles (800') with Tiny Elvis; much cooler today—highs upper 30's and cloudy too, tamped down the "big thaw" for awhile anyways

 

[brca005]

5 sets - KB thrusters
5 sets - KB rack squats/KB OHP
5 sets - KB swings/suitcase carry/KB row

1 hour jiu jitsu

1.5 mile walk with Chuck and kids

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @70/80/90/70%
overhead press 3/3/3+/amrap @70/80/90/70%
chin-ups 27-27-27
core

 

[InkedElkSlayer]

5 sets of 5 Pull Ups

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/55 x 12
1-arm Deadhangs

Bench- 195/205/215/225/drop to 205 on last set

2 sets
DB Bench- 60s x 15/12
DB Curl- 25s x 12

3 sets
Wrist curls- 65 x 15/12/12
Reverse DB Wrist Curls- 20s x 12

 

[sargent]

Wendler week 3 deadlifts
dips
pullups

 

[InkedElkSlayer]

1hr cardio followed by a 30min lift

Alternated Treadmill walking on incline and running. Got the HR in the 180s at 55min and then cooled down


Warmed up/stretch/mobility
3 sets
DB Rear Delt Raises/Lateral Raises- 10s x 12
Arnold Press- 25/30/30s x 12/12/10
Hex Bar Carry- 200 x 1min
Decline Sit Up- x 20

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets) of:
Deadlift x 2 reps @ 75-80% of 1-RM

Conditioning
12 Minute AMRAP:
30 Double Unders
12 Burpees
10 Toes to Bar

 

[TripleJ]

20 minute AMRAP:
-40 cal row
-30 wall balls
-20 pull-ups
-10 clean & jerk @ 135#

 

[brca005]

2 mile run on Peleton
20 min walk of a scenic Austrian hike on Peleton

4 sets:
Pull ups
DB Rows

3 sets:
DB Curls
DB Incline Skull Crushers

3 sets:
DB Lateral Raises
DB rear delt flys

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis, the 400' comes (and goes) pretty fast

 

[sargent]

2 miles with a 32# pack today.

 

[state637]

EMOM 30
Min 1) 5 Hang Power Cleans + 3 Shoulder to Overhead @115
Min 2) 1 Rd of Cindy
*1 Rd of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

 

[InkedElkSlayer]

90min of Step Ups with 45lb pack

 

[TripleJ]

Every 2 minutes for 5 rounds:
-1 power snatch + 1 hang squat snatch (drop the bar) + 1 full squat snatch (drop the bar) + 1 full squat snatch


3 minutes work/1 minute rest for 3 rounds
-20 hang DB snatches + AMRAP burpees over the dumbbell for the remaining time


3 rounds:
10 x GHD back extensions
15 x GHD reverse hypers
10R/10L x bent over pallof press

 

[mtwarden]

6 miles (700') with Tiny Elvis; temps were decent enough (upper 30's), but a 15-25 mph made it much less decent

 

[brca005]

5 rounds:
Suitcase deads
KB Swings
KB Rows
Suitcase carry

3 sets
Band goodmornings
Band OHP
Band around knees BW Squat

1 hour jiu jitsu

2 mile walk with Chuck and kids

 

[sargent]

Wendler week 4 (deload) overhead press and squats
pullups
1 mile with a 32# pack

 

[state637]

Twisted Aerobic Conditioning
Move for 40 minutes, BUT you to start adding other movements into your Aerobic Conditioning.