Wod

[sargent]

3 miles with a 24# pack today.

 

[Jbark60]

Friday
4x on the 6 min
30 Cal Row
10 Bench press 195
30 Cal ski
10 ring dips

Sunday
300 Goblet squats with 35#
EMOM including first min 5 good mornings with 35#
13:54

 

[mtwarden]

7 miles (900') with my wife, daughter and Tiny Elvis—glorious winter's day, low 30's and full sunshine

 

[bow_dozer]

6 rounds
10 Goblet squats
10 Push ups +
40 yard Farmers carry
10/10 Lunges
10/10 single arm press
10 Superman
30 sec plank each side

 

[sargent]

Wendler week 1 overhead press
bench press

 

[bow_dozer]

2 Rounds
Band Fire Hydrants x 10/10/10/10
Band Walks x 20/20
Bird Dogs x 10/10/10/10
Suitcase Crunch x 20

6 Rounds
Ski Erg x 2 min SLOW then 20 sec FAST

Repeat WARMUP for 1 more Round

6 Rounds
Ski Erg 1 min SLOW then 10 sec FAST

 

[Marbles]

1 hr 20 min Z2.

 

[sargent]

2 miles with the family.

 

[state637]

Strength
Take 10 minutes to build to today’s 1RM Strict Press

At the 10:00 mark…

One set of:
Max Strict Press @ 80% of Today’s 1RM

Comditioning
Against a 4 minute clock, perform as many rounds and reps as possible of:

Row 12 Calorie
9 Wall Balls
6 Dumbbell Bench Press

Rest 4 minutes, then repeat for a SECOND set, picking up where you left off.

 

[Jbark60]

Bench press 235 4x4
Strict Chest to bar pull up 4x5
Power clean 155 4x3

Death by
1. 2 Clean and Jerk 135 add 2 every round
2. 2 Toes to bar add 2 every round
Made it to 13 c&j in round of 14

 

[brca005]

2.75 mile walk

 

[mtwarden]

5 miles (800') with my daughter and Tiny Elvis

 

[bow_dozer]

Warmup 3 Rounds
Lateral Lunges x 10/10
High Knees x 10/10
Butt Kicks x 15/15
Superman Pushups x 10

30 min AMRAP
Max Pullups x 1 min
Run x .25 mile
Jumping Jacks x 30

I made it 7 rounds.

 

[Marbles]

1 hr stairmaster ruck at 115 lbs.

 

[state637]

Conditioning
EMOM (Every Minute on the Minute) for 30 minutes

Min 1: 5 burpees + 10 box jumps
Min 2: 14 DB Lunges
Min 3: 30 Double Unders

 

[mtwarden]

4 miles (400') with Tiny Elvis

Hoping everyone has a Happy and Healthy New year!

 

[Jbark60]

6 rounds EMOM
1. 15 cal echo
2. 10 burpees over box 20"
3. 15 cal row
4. 10 Strict press db 35#
5. 15 cal air bike
6. 10 goblet bulgarian split squat each leg with 35#

 

[sargent]

2 miles with the family.

 

[mtwarden]

strength train this afternoon

deadlifts 5/3/1+/amrap
oh press 5/3/1+/amrap
weighted walking lunges x 2
chin-ups 25-25-22
core

 

[bow_dozer]

New Years resolutions don’t start until 1/2 apparently.

WARMUP: 3 Rounds
Banded OH Squats (heels elevated) x 10
Banded Good Mornings x 10
World’s Greatest Stretch x 5/5

BLOCK 1: 5 Rounds
Deadlifts x 3
Box Jumps x 3
Cable Tricep Extension x 10

BLOCK 2: 5 Rounds
Step Ups x 5/5
Stability Ball Hamstring Curl x 20
Seated Cable Bar Row x 10

This was my first week on mtn tough program, i am used to doing way more cardio with what I have been doing on my own. I am sore in places I haven’t been so I guess that’s a good sign. Will be good to incorporate more strength into my workouts.

Happy New Years guys.