Wod

[brca005]

1 hour jiu jitsu yesterday…that I absolutely got smashed at, haven’t been smashed like that since the first few weeks as a white belt, felt good to get smashed though

Today:
.5 mile walk
5 rounds:
10 goblet squats
10 kb OHP
10 ring rows

.5 mile walk
10 sandbag deads
10 ring push ups
10 kb swings

.5 mile walk
10 club swings x5 sets

.5 mile walk
5 rounds:
10 step ups
10 kb swings

.5 mile walk
5 rounds:
10 ring push ups
10 ring rows

2.7 mile walk

…don’t have the time today to get in a longer walk so I tried to combine it all at home

 

[TripleJ]

For time:
-400m run
-50 toes to bar
-40 hang power snatches @ 75#
-30 (15R/15L) reverse front rack lunges with iso knee drive
-20 lateral burpees over the bar
-10 Bar MU
-400m run

 

[mtwarden]

5 miles (800') with TE this morning

 

[InkedElkSlayer]

15min stretch/mobility

5 sets
Deep Squats/Calf Raises- 45/95/135/185/205
Plyos (Jump Squat/Scissor Lunges/Box Jumps)- x 5ea
DB Knees over toes lunges- Body/10/15/20/25s x 5ea
1 arm Deadhang

3 sets Hack Squat 185/205/205 x 7
2 sets KB Walking Lunges- 35s x 12
Finished with 10min on the bike

 

[Ramem7mm]

Strength training - Monday Arms, Tuesday Legs Wednesday Core Thursday Chest. Rest days this weekend

 

[state637]

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

 

[mtwarden]

5 miles (600’) with TE this morning

 

[brca005]

1 hour walking up and down my house stairs with 30lbs in my pack

 

[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 30-29-29
core

 

[Rusty Shackelford]

“Rest day” according to my training plan so keeping it simple today.

10 min warm up

Deadlifts 8/8/6/4
10 rounds of 5 pull ups, 10 pushups, 15 air squats

 

[LCguy]

Wednesday:
Deadlift 3x8 RPE 7
Dumbbell Walking lunges - 3x10 RPE 8
Single-leg extension - 3x15 RPE 8
Single-leg lying curl - 3x15 RPE 8
Machine seated hip abduction - 3x15 RPE 9
Calf raises - 3x12
Farmers Carries - 3x1 minute

No Cardio
15-minute stretch

Yesterday:
Dumbbell incline press - 3x8 RPE 8
Reverse-grip lat pulldown - 3x8 RPE 8
Assisted dips - 3x10 RPE 7
Barbell bent over row - 3x12 RPE 7
Dumbbell lateral raise - 3x15 RPE 8
Face pulls - 3x15 RPE 8
Hammer curls - 3x8 RPE 9

20-minute stair stepper cardio
15-minute stretch

 

[state637]

Conditioning
20 minute AMRAP: As many rounds as possible
200 Meter Run
200 Foot Farmer Carry
250/200 Meter Ski or Row
100 Foot Plate Push
100 Foot Overhead Plate Walking Lunge