Wod

[InkedElkSlayer]

Early this morning- 2.5mi run and a lift

10 sets w/vest on
Racked DB Squats (ass 2 floor)- 35s x 8
Pull Up- x 8
Fisio Sit Up w/ Med Ball OH- 8lbs x 16

3 sets DB Deadlifts then a 2min Farmers Carry with 50s

Got in this evening and did 80min of incline treadmill with my vest on

My youngest was with his buddy yesterday and finally got his friend’s bear. They’ve been pickier on this one.

 

[LCguy]

Friday:
Overhead press - 3x6 RPE 8
Neutral grip pull down (I feel a better stretch in my lats with a close grip on these so used that) - 3x6 rPE 8
Dumbbell incline press - 3x8 RPE 8
Cable seated row - 3x8 RPE 9
Cable lateral raise - 3x12 RPE 8
Reverse pec deck - 3x12 RPE 8
single arm cable curls - 3x15 RPE 9

Saturday: 30 minutes on level 6 stairmaster
Sunday: Incline treadmill level 15, 2 miles

 

[TripleJ]

Every 2 minutes for 16 rounds (4x through)
-7 deadlifts @ 65-70% + 14 banded lat push downs + 14 banded pull aparts
-7R/7L double KB Bulgarian split squats + 24 sit-ups
-Max cal ski erg
-Rest

 

[Jbark60]

Mikkos Triangle Rogue Challenge
Emomx10 or 40 minutes total
1. Echo Bike
2. Rower
3. Ski erg
4. Rest
19 cal on each average almost a v6

 

[mtwarden]

5 miles (800') with Tiny Elvis; Wild Iris—probably a week late as much of it was ready to go to see, short blooms for Iris.

 

[brca005]

1 hour jiu jitsu

10 min club swinging
100 kb swings
5 minutes club swinging

 

[rharbaugh]

2 mile treadmill run

5 rounds
10 sit ups
2 pull ups
10 lateral raises

Mad respect for people doing several pull ups for several sets. New goal set.


Sent from my iPhone using Tapatalk

 

[Rusty Shackelford]

10 min warmup of RowErg, goblet squats, DB press, heel overs

1:30 EMOM x 5
2 squat cleans + 1 split jerk @82%

3x3 pause front squats at 60%

Rowing Metcon - Row at 2k pace
9 rounds - 1:40 on :20 sec rest
Rest 2:00 after round 5

 

[Rusty Shackelford]

Mikkos Triangle Rogue Challenge
Emomx10 or 40 minutes total
1. Echo Bike
2. Rower
3. Ski erg
4. Rest
19 cal on each average almost a v6

19kcal in a minute on the echo bike is impressive. I have a real love/hate relationship with my echo bike.

 

[InkedElkSlayer]

20min stretch/mobility/warm up circuit. Then…

6 sets
DB Incline- 60/65/70/75/75/75s drop to 60s 10/10/8/6/6/6-5
DB Curls- 30s

3 sets
Chest Dips x 10 (pause 1sec on top and bottom) x 10
Chin Ups on 1 of those EZ Curl Pull Up Bars (pause 1sec on top and bottom) x 10/10/8
DB Push Ups- 25/25/20

3 sets
1 arm DB Deadlift- 75 x 5ea
DB Wrist Curls- 30 x 15/12/12
DB Rotation- 20s x 10ea

60min on Treadmill. First 20min was 9 60sec intervals. Finished with 40min Zone 2.

 

[sargent]

Wendler week 1 overhead press
bench press

 

[Rusty Shackelford]

45 mins on stationary bike in zone 2. Very boring.

 

[LCguy]

Yesterday:

Deadlift - 3x5 RPE 8
Goblet squat - 3x12 RPE 8
Dumbbell single leg hip thrust- 3x10 RPE 9
Leg Press - 3x12 RPE 8
Lying leg curl - 3x15 RPE 9
Calf raises - 3x8 RPE 8
Bicycle crunch - 3x12

No cardio, I'm at the tail end of a pretty serious cut and I'm completely out of gas after this day. A few more weeks until I can get my calories back to maintenance.


Today after work:
Bench - 3x8 RPE 8
Single-arm pulldowns - 3x8 RPE 8
Dumbbell shoulder press 3x12 RPE 7
Dumbbell row - 3x12 RPE 8
Assisted dip - 3x6 RPE 8
Face pull - 3x15 RPE 9
EZ bar curl - 3x12 RPE 9

Cardio will be stair stepper level 6 x 30-45 minutes.

 

[Jbark60]

30 min AMRAP with partner
Partner 1 1 round of DT (12 deadlift, 9 hang power clean, 6 push jerk @155/105)
Partner 2 ECHO bike cals
Switch every round of DT
460 cals
Individual 1:1 work to ECHO
Once both partners complete 5 rounds of DT echo bike only for remainder of 30 min

 

[TripleJ]

4.25 mile trail run (344')

 

[rharbaugh]

3 miles & 430' with 20lb vest
walked the flats and inclines, jogged the declines

 

[mtwarden]

5 miles (700') with Tiny Elvis

 

[brca005]

5.5 mile walk in the woods

100 kb swings
25 per side inside circle club swing

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+/amrap @ 65/75/85/65%
overhead press 5/5/5+/amrap @ 65/75/85/65%
weighted lunges x 2
chin-ups
core

 

[mustelid_master]

3.56mi @ 1,151ft