Wod

[Jbark60]

Friday
10 rounds
20 push ups
20 db snatch #50 (10 each side)
20 cal echo

Sunday
100 burpees
150 1 1/4 squats
2000m ski
150 1 1/4 squats
100 cal echo

 

[sargent]

2 miles with a 27# pack today.

 

[bow_dozer]

Sick bug got the house last week.
Saturday - sled day.

Today.
BLOCK 1: 5 Rounds
Goblet Squats x 8
DB Bench Press x 10
Farmer Carry x 80 yards

BLOCK 2: 4 Rounds
Walking Lunge x 10/10
DB Seated Military Press x 10
Incline Bench Ys x 10

BLOCK 3: 3 Rounds
Lateral Lunges x 10/10
Side Lying Rotator Cuff x 10-20 reps per side

 

[mtwarden]

7 miles (1000’) with Tiny Elvis; 57 today—tied a record high, ~30 degrees above normal

 

[Marbles]

7 miles (1000’) with Tiny Elvis; 57 today—tied a record high, ~30 degrees above normal

I need to be able to give two reactions to that one. A like and a sad. Thankfully, unlikely last year, we are having a winter so far.

 

[mtwarden]

I need to be able to give two reactions to that one. A like and a sad. Thankfully, unlikely last year, we are having a winter so far.

We keep an eye on Juneau weather (going back for another vacation at some point)—they are getting absolutely hammered, avalanches, roofs caved in, etc. Lots and lots of below normal temperatures too earlier.

We’ve been above normal temperatures for three months now—surprisingly our snowpack is close to normal!

 

[brca005]

5 rounds:
Thruster x8
Kickstand RDL x8R/8L

5 rounds:
KB Swings x10
Walking lunges x10

 

[sargent]

Wendler week 2 deadlifts
pullups
dips

 

[Hardly_Hangin]

Sunday
Power clean 5x3
Intensity Press 1x5
Volume Press 4x5
Superset LTEs with incline DB press, both 3x8

Today
Light squat 2x5
Intensity Deadlift 1x5
Deficit Halting Deadlift 2x5
Superset glute/hams with weighted chins, both 3x8

 

[Hardly_Hangin]

Wendler week 2 deadlifts
pullups
dips

For your Wendler work, are you doing the basic 5/3/1+ program or are you adding any back-off volume like first set last?

 

[Marbles]

1 hr stairmaster ruck at 125 pounds. 1160 ft climbed.

 

[state637]

Strength
Deadlift
20 min to work up to a 1RM

Conditioning
Three sets for max calories/reps of:

4 Minutes of Rowing
3 Minutes of Bike
2 Minutes of Burpee Box Jump-Overs
1 Minute of Dumbbell Thrusters w/ two DB if you have them

Rest 5 minutes

 

[Jbark60]

Bench Press 4x1@250, 3x3@225
Bent over rows 7x5 50#dbs
3 rounds 2min work 1min rest
21ghdsu
14 box jump over 30"
max devil press 50# dbs
I got 20 (8,6,6)

 

[mtwarden]

5 miles (600' ) with my wife and Tiny Elvis—another near record high today; hard to complain about 50° weather, but when we're supposed to be in the upper 20's—I'm going to complain, as snowpack will start eroding.

 

[brca005]

2.8 mile walk with Chuck

5 rounds:
Kickstand squat x5R
Push press x5R
Pull ups x5
Kickstand squat x5L
Push press x5L
Pull ups x5

100 push ups
100 KB swings

 

[bow_dozer]

WARMUP: 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

BLOCK 1: 6 Rounds
Assault Bike x 2 min SLOW then 10 sec FAST
Medicine Ball Slams x 10

Repeat WARMUP for 1 more Round

BLOCK 2: 6 Rounds
Assault Bike x 1 min SLOW then 10 sec FAST
Wall Ball x 10

 

[JD Jones]

Full Body Day 2
Tuesday, Jan 13, 2026 at 6:40pm

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 12
Set 2: 225 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Incline Bench Press (Dumbbell)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 11
Set 3: 100 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 12
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10

Shoulder Press (Dumbbell)
"Machine"
Set 1: 90 lbs x 10
Set 2: 90 lbs x 10
Set 3: 90 lbs x 8

Triceps Pressdown
Set 1: 170 lbs x 12
Set 2: 170 lbs x 12
Set 3: 170 lbs x 12

Bicep Curl (Cable)
Set 1: 140 lbs x 12
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10

Standing Calf Raise (Machine)
Set 1: 243 lbs x 12
Set 2: 243 lbs x 12
Set 3: 243 lbs x 12

Steps 145xx

 

[kjh86]

Leg circuit x4
Barbell squats
Barbell deadlifts
Dumbell lunges
Calf raisers
Wall sit to failure

 

[state637]

Strength
Take 6 minutes to warm up to 70% of your 1RM Hang Clean, then…
Every 2 minutes, for 12 minutes (6 sets of):

3 Position Hang Clean @ 70-75% of 1RM

*Mid Hang(mid thigh), Low Hang (top of the knee), from the floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

Conditioning
Against a 2 minute clock, perform as many rounds and reps as possible of:

15 Front Squats @95
15 Bar Facing Burpees

Max Gymnastics Movement of Choice in the remaining time.

Rest 60 seconds between sets and repeat for FOUR total sets. On the 4th set, the time extends to 3 minutes.
Gymnastics Options:
-Pull-Ups
-Chest to Bar Pull-Ups
-Bar Muscle Ups
-Toes to Bar

 

[Jbark60]

Squat Clean 5-4-3-2-1
Pull up 5x5
Squat Snatch 5-4-3-2-1

For time
15 Squat snatch 135
15 Squat clean 155
4:01