Wod

[sargent]

3 miles today.

 

[Marbles]

3 hr 8 minutes Z1, 15.5 miles.

 

[sargent]

Wendler week 1 deadlifts
incline bench press
DB rows

 

[state637]

Conditioning
Perform the following for 30 minutes

Station 1: Two rounds of 15 Wallballs + 15 V-Ups or 20 Sit Ups

Station 2: Max Calorie Bike, Ski, or Row

*Time how long it takes to get through the wallballs and V-ups on the first set and use that time for each bike, ski or row. Score = total calories + total reps of the wall ball/v-up combo.

 

[Jbark60]

Friday
4 min on 3 min rest
40 cal echo in remaining time single db devil press with 50# continue until 75 devil presses complete took 4 rounds

Sunday
150 cals on the echo bike, but every min on the min 5 air squats add 5 every min so first min 5 squats second 10 squats third 15 squats... until unable to complete air squats in time then rest 2 min and start again until 150 cals on the bike complete

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[brca005]

5 rounds:
Goblet squats x8
Pull ups x8
BW Reverse lunge x10

3 rounds:
RDL x10
Burpee x10
Gorilla Row x10

2 rounds:
RDL x10
Push ups x20
Gorilla Row x10

 

[bow_dozer]

BLOCK 1: 6 Rounds
Goblet Squats x 10
Pushup + x 10
Asymmetrical Farmer Carry x 40 yards each hand

BLOCK 2: 4 Rounds
Wall Lunge x 6/6
Single Arm DB Shoulder Press x 10/10
Side Plank x 30 sec per side
Superman + x 10

 

[state637]

Strength
Every 2 minutes, for 12 minutes (6 sets of):

3 Position Clean @ 60-65% of 1RM

*Mid Hang, Low Hang, Floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor. Squat it if you've got it

• Mid hang = middle of the thigh
• Low Hang = top of the knee
• Floor = from the floor

Conditioning
9 minute AMRAP:

12 Alternating Dumbbell Snatches
4 Toes to Bar
12 Alternating Dumbbell Snatches
8 Toes to Bar
12 Alternating Dumbbell Snatches
12 Toes to Bar
…etc. adding 4 Toes to Bar to each round.

 

[LCguy]

Been a while, unplugged for a bit after my hunts. The last month or so I have made a slight change to my programming and started to program in rest-pause sets. I was getting kind of bored with lifting and needed a way to really up the intensity and honestly just add some intensity. Highly recommend pause-rest sets, as they ratchet up the intensity and help your workout go faster.

Sunday: nice 7-mile round-trip hike with a 1.4k elevation gain.

Yesterday (I take first two sets to about 2-3 RIR and then last set to failure so the last set could be more reps or less reps than indicated):
Dumbbell press - 3x5
Lat pulldowns - 3x10
OHP - 3x6
Pec Dec - rest-pause x 36 total reps
Dumbbell supinated curls - rest-pause x 30 reps
Tricep rope pulldowns - rest-pause x 36 reps

Today after work:
Hack squat - 3x6
RDL - 3x10
Single-leg hipthrusts - 3x12
LEg extension - rest-pause x 36 reps
Lying leg curl - rest-pause x 36 reps
Machine hip abduction - rest-pause x 30 reps
Staristepper x 20 minutes

 

[Marbles]

3 mile walk. Recovery week.

Yesterday was a rest day, so just had a snowball fight with the kids.

 

[mtwarden]

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

 

[Jbark60]

Bench Press 6x2@245
Gorilla Rows 6x8@63# kettle bell
14min AMRAP
3-6-9-12...
Burpee box jump over
Chest to bar pull up
made it to 6 pull ups in round of 21

 

[sargent]

2 miles today.

 

[brca005]

5 rounds:
KB Dead/clean/press x5R/Lx3R/Lx1R/L

5 rounds:
Offset stance Goblet squat x10R
Pull up x8
Offset stance Goblet squat x10L
Push up x20

 

[sargent]

Wendler week 2 overhead press
bench press
pullups

 

[Marbles]

4 miles, Z1

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets of):

5 Bench Press @ 60-65%

Conditioning
Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: 20/15 Bike
Station 2: 10-12 Strict Handstand Push-Ups
Station 3: 15-20/10-15 Calorie Row
Station 4: 40-50 Double Unders

 

[Jbark60]

12 rounds
20 cal Air Bike
20 lunges with 35# rest 1 min b/w rounds

 

[mtwarden]

4 miles (400’ ) with TE