Wod

[Jbark60]

20min EMOM
1. 20 pushups
2. 30 squats
Finisher tabata strict press with barbell 100 reps

 

[brca005]

1 hour jiu jitsu

10 rounds of 10:
Gymnastics rings rows
Push ips
KB swings

Farmers holds x30sec x10 sets

 

[Rusty Shackelford]

1:15 Z2 on stationary bike

 

[Halligan]

A little crew vs crew relay race at work, go as hard/far as you can before another team member takes over:
200 cal assault bike
200 cal ski-erg
225 yd tire flips
225 yd 90lbs med ball carry (on chest)
225 yd Farmers carry 70 lbs kb
All for time

 

[Jbark60]

200 double unders into
10-1
Strict pull up
Wall walk
This was much more difficult than anticipated 24:30

 

[state637]

Strength
Push Jerk
Sets 1-3: 2 reps @ 60-65% of 1-RM
Sets 4-6: 1 rep @ 65-70% of 1-RM
Sets 7-9: 1 rep @ 75% of 1-RM
Rest 2 minutes between sets

Conditioning
Against a three minute running clock, complete:
Row 500 Meter
Dumbbell Shoulder to Overhead x Max Reps
(2-50’s DB)
Rest three minutes. Complete for a total of TWO sets.

Goal: 12-18 reps per set

 

[LCguy]

Yesterday:
Hack squat - 3x8 RPE 8
Hip thrusts - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Standing calf raises - 3x6 RPE 9
Hangin leg raise - 3x6
Hip abductions - 3x20 RPE 9

Today after work:
Overhead press - 3x6 RPE 8
Neutral grip pulldown - 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

Cardio will be 30 minutes on stairstepper level 6

 

[Rusty Shackelford]

Squat Clean + Split Jerk
1x(1+1) @ 55% // RPE 7
1x(1+1) @ 60% // RPE 7.5
1x(1+1) @ 75% // RPE 8
1x(1+1) @ 80% // RPE 8.5
1x(1+1) @ 85%// RPE 9
2x1+1) @ 55% // RPE 7

Deadlift
1x5 @ 55% // RPE 6
1x3 @ 70% // RPE 7
3x1 @ 80% (+) // RPE 8+

Metcon 5 rounds for time
12kcal fan bike
8 dual KB thrusters
8 box step ups with dual KBs

Accessory work - GHD sit ups

 

[TripleJ]

5.1 mile (500') trail run

 

[rharbaugh]

2 mile run
1 mile walk


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[Mike Islander]

An hour with average HR of 160 BPM riding the wild whoops of Wambaw OHV on the YZ250 Woods Beast. Watch on YouTube for higher quality, or manually change RES to 4K here.

 

[Hopapa]

1 hour incline treadmill in zone 2

 

[InkedElkSlayer]

15min of stretching/mobility
3 mile run

Everything with my vest on
3 sets
DB Raises (Rear Delts, Lateral, Front, Rotator Cuff)- 5/10/15 x 10ea
Hanging Pike position on pull up bar

4 sets
DB Press (Arnold/Military/Lateral)- 25/30/35/40s x 21/18/15/12
DB Dead & Shrug- 60/65/70/75 x 5/10
Weighted Knees to Chest- 10 x 12

3 sets
DB Row- 35/40/40s x 10
Farmer’s Carry- 75s
Hanging pike position on pull up bar

DB Clean to OH Press- 30s x 21

Finished with 30min incline treadmill with my vest this evening

 

[brca005]

6.5 mile walk in the woods

 

[sargent]

Yesterday: Wendler week 2 overhead press
bench press
pullups

2 miles today

 

[rharbaugh]

4 miles, 330’ vert


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[Hopapa]

Warm-up
BB Squats 3x6
DB Lunge 3x6
Leg Extension 4x8
Leg Curl 4x8
Weighted Side Step-Ups 3x8

 

[Rusty Shackelford]

Quick 30 min run in Z2 before work.

 

[state637]

Conditioning
Every 7 minutes, for 35 minutes (5 sets):
Run 400 Meter
20 Sit Ups
10 Double Dumbbell Deadlifts (50# DB’s)
Row 25 Cals

 

[InkedElkSlayer]

15min of stretching/mobility

4.25 mile run

70min of incline treadmill with my vest on