Wod

[mtwarden]

^ congrats to your wife!

 

[brca005]

5 rounds:
KB Deads x3/3/3
KB swing x10
KB OHP x5/side

5 rounds:
Gymnastic ring rows x10
Push ups x10
Rack carry/waiter carry x80 ft combined per side

3 mile walk

 

[mtwarden]

strength train this pm

weighted lunges x 1 (across/back the length of the gym)

3 rds/1 min rest between
deadlifts x 5 @ 80%
oh press x 5 @ 80%
pull-ups x 20

weighted lunges x 1

 

[rharbaugh]

3 miles 325’ w/ vest


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[LCguy]

Work has been insanely hectic but I'm on my usual weekly split, did lower Monday, upper Tuesday, both with cardio. Today back to lower:

Hack Squat 3x8 RPE 8
Barbell hip thrust - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Standing calf raise - 3x6
Machine seated hip abduction - 3x20 RPE 9
Farmers carries - 3 x one minute

20 minutes on stairstepper as cardio

 

[TripleJ]

Congrats to your wife @Jbark60 !


24 minute alternating EMOM:
-8 bench press @ 72%
-15 cal ski
-15 ab mat situps
-12 renegade rows (50#)
-AMRAP double-unders
-Rest

 

[mtwarden]

5 miles (900’) with my wife and Tiny Elvis—low 50’s with a high in the mid 70’s—perfect!

 

[Jbark60]

Kept it easy
6 sets of bench up to 235 super set with hammer curls

 

[AncientHistory]

Very cool thread. Thanks for all the ideas!
Wednesday- 100 Pull-ups and 300 air squats with 20 lb weighted vest. (Alternating rounds of 4 pull-ups and 12 squats). 30:00

Yesterday- 34 minute trail run

Today- 235 Push Ups on the Perfect Push-Up handles with 20 lb vest. 65 close grip pushups unweighted in 26:00

 

[TripleJ]

3.2 miles (1020’) with 45#

 

[brca005]

5 rounds 5/3/1:
KB dead
Clean and press
KB Row

10 rounds of 10:
KB swing
Push up
KB row

3 mile walk

 

[mtwarden]

8 miles (1200') with Tiny Elvis on a very nice (cool) morning

 

[rharbaugh]

4 miles 425’ w/ weighted vest


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[mtwarden]

5 miles (600') with Tiny Elvis this morning

 

[LCguy]

Upper body Friday, rest yesterday, 5 mile ruck with 1,400 elevation with the 60 lb pack today. Ever since I started programming in farmers walks and front squats, my traps don't fatigue nearly as fast and I'm not having to adjust the pack as much. Highly recommend those two exercises!

 

[state637]

Strength
In 15 minutes, Build to a heavy single for the day
Low Hang Snatch (Stand up with the barbell, then go back down to right below the knee)

Conditioning
5 Rounds for time of:
Run 200m
Cleans ( Squat it if you've got it)
-
Round 1 – 10 reps @ 40% of 1RM Clean
Round 2 – 8 reps @ 50% of 1RM Clean
Round 3 – 6 reps @ 60% of 1RM Clean
Round 4 – 4 reps @ 70% of 1RM Clean
Round 5 – 2 reps @ 80% of 1RM Clean

 

[TripleJ]

10 minute EMOM:
2 bench press @ 84%


2 rounds for max reps:
-1 minute AMRAP ski erg cals
-1 minute rest
-1 minute AMRAP double DB push press
-1 minute rest
-1 minute AMRAP echo bike cals
-1 minute rest

 

[Jbark60]

Friday back squat up to 275 for doubles
4x :30 max effort on Echo bike with 4 min rest between sets 30,24,16,17

Sunday
10x 30 cal on concept bike 30 goblet kb squats 35# NFT

 

[mtwarden]

8 miles (1300') with Tiny Elvis this morning; it's still getting warm here in the afternoon, but we've been blessed with temps in the mid to upper 50's in the morning