Wod

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 25-25-22
dips 2 x 30
core

 

[snowynock]

Ran my first 50k last weekend - DNFed by choice at the end of the 11th lap(12 laps total). Wheels were coming off and I was risking serious injury - I freelance so if I get injured and I cancel a job I don't get paid. Ran a total of 27.73 miles and spent the week stretching and hitting the massage gun. Today was my first day back:

3 rounds:

Seated Vertical Jump x 4
Ab Wheel Roller x 10
Standing Shoulder CARs x2

3 rounds:
Double Kettlebell Front Squat(2 x 20 lbs) x 4
90/90 crossbody reach x 5
Dumbell Bench Press(2 x 20lbs) x 4
Seated Ankle CARs x 2

3 rounds:

Goblet box step-up(45 lbs) x 8
Supported 90/90 wipers x 8
3 Point Dumbbell Row(30 lbs) x 8.

 

[Catterz]

Needed a bit of motivation. Keep doing you

 

[rharbaugh]

2 miles 250’ w/ 50lb pack
2.5 mile jog 150’


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[state637]

Strength
Romanian DL
5X10
*Build up in weight through each set if able

Conditioning
15 minute AMRAP:
6 Devil’s Presses
10 DB Thrusters
50 Double-Unders

 

[Jbark60]

Sunday
150 air squats
into
400m run
20 burpees
400m run
19 burpees
400m run
18 burpees
.........
400m run
1 burpee
150 air squats
69:25

Monday
5x5 weighted pull ups 25#
40-30-20-10
GHDSU
Russian kettle bell swing 70# 8:48

 

[mtwarden]

ME workout—6 miles (1200’ in the first mile) with a 35 lb pack on; no pack for Tiny Elvis

 

[TripleJ]

10 minute EMOM:
1 bench press @ 85-90%



12 minute clock:
3 rounds of...
-12 back squats@ 40% (from the ground)
-16 alternating jumping lunges
-20 push-ups

AMRAP C2 Bike cals in remaining time

 

[sargent]

Wendler week 1 overhead press and squats
hanging leg raises
1 mile

 

[state637]

Conditioning
EMOM 30
Min 1) 5 Hang Power Cleans + 3 Shoulder to Overhead
Min 2) 1 Rd of Cindy
*1 Rd of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

 

[TripleJ]

25 minute AMRAP:
-500m run
-25 russian KB swings 62#
-25 GHD sit-ups
-5 bar MU

5 minute rest

For time:
135 row calories

 

[Marty]

Today's 5am grind; inspired by Vernon Griffith & GBRS

5'9" 165 BW

Warm Up:

• T Spine Rotation with Band
• Pike Toe Tap Reach
• Bottoms Up Kettlebell Carry

Work: lift, then rest about a 60-90 sec then back into the lift.

• Incline Dumbbell Benchpress 2x 8-10 reps @ 75 lbs
  • then...
• Landmine Kneeling Press 2x 8-10 reps @ 45 lb plate

Circuit: all three exercises, then rest ~3min.

• Flat Dumbbell Benchpress: 3x 5reps at 90 lbs, last set @ 100 lb DBs
• Pushups: 3x 15x slow and controlled
• Banded Tricep Pushdowns: 3x10

Accessory/Core Work:

• Plank Kettlebell Saw 3x 10 @ 25lb KB
• Weighted Plate Situps 3x 10 @ 25lb plate

Finish:

• One Mile Incline Run- 5% incline, easy run / low HR
• Cool down walk and stretches, foam rolling

 

[brca005]

5 rounds of 10:
KB deads
KB swings
KB rows

5 rounds of 10:
Goblet squats
OHP
KB swing

 

[snowynock]

3 rounds:

Fake Jump Rope
30 Seconds

Side plank
30 seconds

Modified Plyo Pushups
5 reps

4 Rounds:

Dumbbell Reverse Lunge(2 20lbs)
4x

90/90 Crossbody Reach
5x

3-Point Dumbbell Row(30 lbs)
4x

Seated Ankle CARs
2x

3 Rounds:
Contralateral Single Leg RDL(30 lbs)
8x

Bench T-Spine Mobilization
8x

Alt DB Bench Press(20 lbs)
8x

 

[sargent]

2 miles with a 35# pack today.

 

[rharbaugh]

2 miles 250’ w/ vest

Five rounds
10 ring rows
10 lunges
10 pushups
10 sit ups


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[state637]

Conditioning
6 Rounds for Time
12 Weighted Box Step Ups
18 DB Snatches
Run 400m

 

[Marty]

Today's 5am grind; inspired by Vernon Griffith & GBRS

5'9" 165lb BW

Warm Up:

• Shinbox Rotations
• Lateral Hops
• TRX Squat Jumps
• Alternating Jumping Lunges

Work: lift, then rest about a 60-90 sec then back into the lift.

• Bulgarian Split Squat: 1x 8-10 reps with 2x 25lb KBs then 3x8 with 45lb KBs
  • then..
• Hack Squat Machine 2x8 with pause at the bottom
• (side rant at the Hack Squat Machine: I generally avoid machines. Akin to shopping the edges of the grocery store for the healthy food, I generally view machines as the processed food in the middle aisles. They're great for rehab, or body builders that have to isolate a specific muscle group but I feel it best to use free weights and force the body to control the ROM).
• Goblet Squat: 1x8 with 1x 62lb KB, then 3x5 with 97lb KB
• Zercher Isometric Hold: 3 x 15 seconds

Finish:

• Two Mile Run: 6:44 mi/min AVG pace / 136 AVG HR- feel good and easy
• Five Minute Reverse Walk on treadmill, 15% incline
• And totally was running late so no post-hab work

 

[mtwarden]

Today was supposed to be a 20+ mile hike in Glacier NP with my buddy Tom, but were smoked out. We did however get my new Tacoma suspension in (had been sitting in his shop for over a year! A workout in itself.

Oh and 5 miles with Tiny Elvis when I got home.

 

[Marty]

Today was supposed to be a 20+ mile hike in Glacier NP with my buddy Tom, but were smoked out. We did however get my new Tacoma suspension in (had been sitting in his shop for over a year! A workout in itself.

Oh and 5 miles with Tiny Elvis when I got home.

Must have been a heck of a workout compressing the suspension ; ) Shiny new Bilsteins look good!