Wod

[state637]

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

 

[InkedElkSlayer]

Got over 2100vert with 30lbs on a short, steep PT hike early this morning. Headlamp for the first half.

 

[QuickTrigger7]

Hit workout

2min incline run 10.00 incline
5.5 speed
15 barbell cleans 95lbs
20 kettle bell swings 75lbs
50 toe taps 12 foot box
10 cal rogue bike
5 rounds

5 min break

1min row x10 burpees
10 rounds

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis; good dump of snow in our surrounding mountains—just what the doctor ordered!

 

[brca005]

5 sets each:
KB Thrusters x5R/5L
KB Swings x10
Sandbag Rows x10

Farmers walk x10 trips down and back the driveway

…wanted to play more with the sandbag but AC joint wasn’t having it

 

[sargent]

2 miles today.

 

[sargent]

Wendler week 1 overhead press
bench press

 

[InkedElkSlayer]

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

 

[state637]

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

 

[TripleJ]

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

 

[mtwarden]

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

500 mile mark in the rearview mirror!

 

[brca005]

3 sets each:
KB Floor press x10R/10L
KB skullcrushers x10
KB swings x10

3.5 mile trail run

 

[state637]

Conditioning
40 Minute AMRAP:
Row 500m
Run 400m
Bike 30/20 Cals
20 Alternating Pistols or Cossack Squats
100-Foot Double KB/DB Front-Rack Carry

 

[TripleJ]

Every 1:20 for 5 rounds:
3 strict press + 3 push press (build from 60% of max strict press)


15 minute alternating EMOM:
1: 45 second banded pull apart
2: 45 second kneeling banded lat push down
3: 45 second L-sit
4: Max cal ski erg
5: Rest

 

[brca005]

5 sets:
KB deads x10
KB Rows x10

2 sets each side:
Sandbag on shoulder x150 ft

4 sets:
Farmers walk x75 ft

1.4 mile walk with chuck

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis; another really nice day—upper 30's, sun and no wind

 

[mtwarden]

strength train this afternoon

bench 5/3/1+/amrap
squats was supposed to be the same on my fifth rep/first set - felt a twang in my lower back and called it
pull-ups 25-25-24
core

 

[InkedElkSlayer]

2100vert with 30lbs for a short and sweet PT hike this morning.

Lifted this afternoon
Pull Up Ladder to 10
5 sets
Close Grip Bench- 45/95/135/185/195
Dead- same
Weighted Pull Up- x 6, 21 w/ BW on last set
Fisio Sit Up- x 15
“Sprint”… about 90%, working my way up

30 Dips with 15lbs

Gonna have 2 good double NE IPAs and get packed for a horn hunting loop tomorrow. Youngest is camped out, found a few horns, a cub and 5 good solid rams.

 

[sargent]

Yesterday Wendler week 1 squats
incline bench

2 miles today.

 

[mtwarden]

7 miles (1300') with Tiny Elvis—gorgeous day, low 40's and bright sun. The north of the Big Belts looking good from our recent storm.