Wod

[Jbark60]

10 rounds
25 cal echo bike
20 deficit push ups on 45# plates
30 goblet squats with 35#
39:25

 

[brca005]

5 rounds of 10:
Ring rows
Push ups
Step ups
…couldn’t get loose this morning after all my trying so I shut it down

1 hour jiu jitsu

3 mile walk

 

[mtwarden]

strength train

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 25-25-22
dips 2 x35
core

 

[TripleJ]

Yesterday-
3 miles (1000') with 20# vest



Today-
Strength
Every 1:20 for 8 rounds:
-Rounds 1-3: 4 bench press @ 75-80%
-Rounds 4-5: 3 bench press @ 80-85%
-Rounds 6-8: 2 bench press @ 85-90%


Metcon
10 minute AMRAP:
-40 double-unders
-20 alternating single arm DB hang clean & jerk (50#)
-10 toes to bar

 

[sargent]

Wendler week 1 bench press and deadlifts

 

[Rusty Shackelford]

10 min warm up

4(1+1) Hang clean + split jerk @RPE7
3x4 pause front squats @ RPE8

MetCon - RowErg
4 (1000m @5k pace, 1:00 rest) speed up each round

 

[Jbark60]

500m ski into
21-15-9
Dumbbell S2OH 45# each hand
pull ups
4:50

 

[mtwarden]

ME workout 6 miles (1400' in the first mile) w/ a 35 lb pack; was supposed to bump it up to 45 lbs, didn't remember until I got to the trailhead

 

[Marty]

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

5'9" 165 BW

Warm Up:

• Hip Airplanes
• Shoulder Arm Bar Get Ups
• Calf & Scap Stretches
• Dumbbell Single Arm Snatch: 10x 35#, 8x 45#, 5x 55#

Circuit One: 10 reps, rest, 8 reps, rest, 6 reps

• Barbell RDLs: 10x 95#, 8x 155#, 6x 185#
  • then...
• Good Mornings: 10x 55#, 8x 95#, 6x 95#
  • then...
• Cable Rows: 10x 140#, 8x 180#, 6x 220#

Circuit Two: 10x reps each exercise, 3x sets

• Banded KB Swings; band anchored then looped around waist, 70lb KB- squeeze the glutes and power out
• 100# Dumbbell Suitcase Deadlifts then Farmer's Carry ~40ft - slow and controlled
• 20# Ball Slam- explosive and violent

More Work:

• 5 minutes at treadmill speed 2mph, 15% incline, carrying 60# sandbag on one shoulder.
  • After the 5 minutes, switch and carry on opposite shoulder

Finish:

• Two Mile Run: 8:24 min/mi pace, 155 AVG HR, still feeling that calf issue.
• Cool down walk and stretches, foam rolling

 

[rharbaugh]

2 miles w/ vest

 

[Marty]

ME workout 6 miles (1400' in the first mile) w/ a 35 lb pack; was supposed to bump it up to 45 lbs, didn't remember until I got to the trailhead

No Elvis?

 

[mtwarden]

No Elvis?

No he was with me; just no pack for him

 

[brca005]

5 rounds:
Thrusters x3/side
Rows x10/side
Dead’s x10
KB swings x10

1 hour jiu jitsu

 

[sargent]

2 miles with a 35# pack today.

 

[Jbark60]

300 double unders
200 dumbbell snatches 50#
100 ghd sit ups
23:35