Wod

Strength
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring or DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Deadbugs/Birddogs x 6-8 reps @ 2110
Rest 45 seconds

Conditioning
5 Rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks
 
5 sets
Squats/Calf Raise- 45/95/135/185/225 x 10ea
Plyos (jump squats/scissor lunges/box jumps)- x 5ea
Goblet Squat- 15/20/25/30/35
Slant Board Goblet Squat- Same

3 sets
Slant Board DB Lunges- 15s
Goblet Squat- 40/45/50
Slant Board Goblet Squat- Same

Walking KB Lunge- 35s x 10
KB Step Ups- 35s x 10

I’ve always had good flexibility, but I’ve decided to re-focus some training on real deep movements for my knees
 
Strength
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 2 reps

Rest 2-3 minutes, and then reduce the load by 5-10% and perform…

One set of:
Back Squat x Max Reps @ 20X1

Conditioning
3 Rounds for time of:
400 Meter Run
20 Bent Over Rows @155
10 Hang Squat Cleans @155
 
90 seconds work / 30 seconds rest for 12 total rounds, alternating (2x through list)
1) Assault runner cals
2) 0:30 L arm KB FR Hold - R arm KB suitcase hold / 0:30 second switch sides / 0:30 Dual KB farmers hold
3) Ski erg cals
4) Alternating single arm DB Bench Press
5) Row cals
6) Alternating DB renegade rows
 
7 miles (1000') with Tiny Elvis; what a nice morning for a hike—upper 30's to low 40's, very slight breeze and overcast—I could take that year round :D

500 mile mark in the rearview mirror!
 
Back
Top