Wod

[brca005]

10 rounds of 10 with 40# pack:
Box step ups R/L
Push ups
Air Squats
Ring Rows

Plank x30 sec x5

3 mile walk

 

[sargent]

3 miles today.

 

[aks]

Push and cardio day

Morning workout
With 20lb pack - 3 mile hike 700ft elevation gain


Afternoon workout
1 mile run
5 sets of each
Bench
Db incline bench
Barbell shoulder press
Tricep pushdown

50 total dips

 

[sargent]

Wendler week 1 deadlifts
DB rows
pullups

 

[mtwarden]

4 miles (400’) with my wife and Tiny Elvis this morning

strength train this afternoon
deadlifts x 5/5/5+/amrap
oh press x 5/5/5+/amrap
pull-ups 25/20/20
core

 

[state637]

Strength
Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 8-10 False Grip Ring Rows
Station 2: 100 Foot Plate Overhead Carry
Station 3: 6-8 Strict Pull-Ups (option for Chest to Bar)
Station 4: 25-45 Second Nose to Wall Handstand Hold
Station 5: Rest

Conditioning
Every 7 minutes, for 21 minutes (3 sets of):

50 Double Unders
15 Toes to Bar
10 Farmer Hold Box Step Overs
15 Toes to Bar
50 Double Unders
Max Calorie Row

*No rest between sets.
Score is Cals for each round

 

[Jbark60]

Friday
Build up to heavy double power snatch 185

Ingrid
10x 3 snatch 135/3 burpee over bar
4:00

Sunday
45 min amrap
400 single under jump rope
80 squats
10 chest to bar pull ups
10 dips
5 rounds plus 73 squats

 

[sargent]

2 miles today.

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis; also went back into the Sports Medicine place and had post hunting season body composition and VO2 tests done. I lost a little over 5 lbs (October & November), most of it lean muscle mass, but some fat as well. Not surprising on the muscle mass as I didn't lift in November at all.

My VO2 was a little higher and it moved my Zone 2 a little higher as well. Not overly surprising either as I racked up ~400 miles (with a lot of vert) in two months.

I'll be going back in at the end of August for a another preseason test session and want to look at if the muscle mass is back to what it was previously—tougher to do as you age. He also suggested that next hunting season trying to strength train even a little when you have days off—I didn't hunt everyday in November (but most days )

 

[brca005]

4.5 mile walk in the woods today with Chuck

5 rounds:
Goblet squat x8
Wall sit x30 seconds

5 rounds:
Kickstand RDL x10/leg
Push ups x30

5 rounds:
Ring rows x15
Bulgarian split squats x10/leg
Handstand wall hold x15-20 seconds

 

[DoubleDown]

EMOM x4 rounds
rest 90 sec after each round

Goblet Squat
KB Standing Press
Weighted Push-Ups
KB Lateral Raises
KB Overhead Triceps Extension
Plank with Shoulder Tap

 

[aks]

Leg day

1 mile run
5 sets of each
Db squat
Step back db lunge
Leg extension
Stiff legged db deadlift
Db calf raises

 

[state637]

Strength
Deadlift
*Set 1 – 5 @ 60-65%
*Set 2 – 3-4 @ 65-70%
*Set 3 – 3 @ 70-75%
*Set 4 – 3 @ 75-80%
*Set 5 – 3 @ 80-85%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3 and 4.

Conditioning
7 minute AMRAP

3 KB Facing Burpees
3 Sumo Deadlift High Pulls w/ KB
5 KB Facing Burpees
5 Sumo Deadlift High Pulls w/ KB
…etc. adding 2 reps to both movements each round until the 7 minute mark is up.

Score = Total Reps

 

[Jbark60]

Starting a bench press strength cycle
5x5 bench @ 215

2min work 1 min rest
15 cal bike
12 db snatch 50#
max burpees in remaining time until 75 complete
10:43 rounds 20, 20, 20, 15