Wod

[aks]

Leg day

5 sets of each

Db squats
Db stiff legged deadlift
Leg extension
Db step back lunge
Kettlebell swings

Finish off with 5 minute jump rope

 

[state637]

Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing, Biking, Skiing, Burpees (for calories or reps)
Minute 2 – Strict Pull-Ups
Minute 3 – Alternating Reverse Lunges with Dumbbells
Minute 4 – Sit ups x 45 Seconds

 

[Jbark60]

Friday
EMOM x 5
1. 10 toe to bar +1 every round
2. 10 Death march steps with 40# dumbbells
3. 10 GHDSU +1
4. 10 Death march steps

Saturday
EMOMx15
1. 10 Cal AB
2. 15 Cal row
3. Even 6 per leg lunge/Odd 10 burpees

Sunday
300 thrusters with 45# barbell
EMOM 5 burpees
21:58

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

2 miles today.

 

[TripleJ]

Hope everyone is having a good fall and good hunting season! Been in the gym 3 or 4 times a week for the last few weeks, doing what I can. I am finally out of the sling as of last Monday and I'm a couple weeks into PT now. Slowly but surely, working on regaining some range of motion on my right side.

30-minute alternating EMOM today (5x through):
-6 belt squats, standing on boxes
-20 GHD sit-ups
-10 alternating box step ups with knee drive
-20 cal C2 bike
-rest
-rest

 

[brca005]

3 mile walk (1.5 with Chuck)

KB Swing x10
Goblet Squat x10
Push press x5/side
--------------------
Pull ups x8
Bulgarian Split Squat x10/side
x2 rounds
--------------------
KB swing x10
Goblet squat x10
Push press x5/side
--------------------
Push up x10
RDL x10
x2 Rounds
---------------------
rest 30 seconds

repeat x5

 

[aks]

Pull day

30 minutes on the clock
Rounds of
Wide grip pull ups
Chin ups
Close Grip pull ups
Close Grip chin ups

Total reps - 162

 

[DoubleDown]

Circuit 3x

KB Swings
KB Cleans/Push Press (alternating)
KB Front Squats
Renegade Rows
Farmer Carry

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

 

[state637]

Strength
Three sets of:

12-15 Glute Bridges
Rest 30-45 seconds
15-20 Weighted Good Mornings
Rest 30-45 seconds
50 Foot Lateral Monster Walk (left and right)
Rest 30-45 seconds

15 minutes on the Assault bike

 

[mtwarden]

Walking my rifle. 9 miles (1800') Monday; 6 miles (900') today—froze my ass off this morning!