Wod

[stoneag]

4x
Sumo DL
Single Leg RDL
Lat Pullovers
Plank Pull through

4x
Kettlebell Swings
Hamstring curls
DB Rows
Z press shoulder press

 

[state637]

Conditioning
Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20 Calorie Bike SPRINT
Station 2: 20 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set


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

Station 1: Dumbbell Bench Press x 10 reps
Station 2: 15 V-Ups
Station 3: 10-12 Tempo DB Rows @ 21X2
Station 4: :45 Plank Hold

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions
Station 2: 12-15 DB Curls (alternating arms)
Station 3: 30-45 Second Hollow Hold

 

[Marbles]

4 x 10 min Z3 intervals.

 

[Jbark60]

Bench Press
5x1 255,255,255,255,275
2x2 235,235

6 rounds
EMOM
1. 14 Burpees over bar
2. 14 Snatch 95#
3. 14 TTB
4. Rest

 

[thinhorn_AK]

Kettlebell (regular routine) 70lb kb
-10x10 one hand swinga
-10 TGO
-10x6 pull-up (dead hang)
-5x10 goblet squat (kettlebell)
-3x15 bicep curls (35lb db)

-pushups, I’m just dropping sets of 10 throughout the day.

Skiing: yesterday I skied up a mountain about 5 miles round trip. It wasn’t really “skiing” though because I just have those Altai skis so it’s sort of like snowshoes that are a little faster than regular snowshoes. I need some faster skis of some sort. Some actual mountaineering skis would be awesome.

 

[sargent]

2 miles with a 29# pack today.

 

[brca005]

3 mile walk with Chuck

5 rounds of 10:
Ring Rows
Burpees
Goblet squat

5 rounds:
Push press x8/side
Jump Lunge x20
RDL x10

 

[mtwarden]

5 miles (800’) with Tiny Elvis

 

[JD Jones]

Full Body Day 2
Tuesday, Jan 20, 2026 at 5:35pm

Romanian Deadlift (Barbell)
Set 1: 205 lbs x 12
Set 2: 205 lbs x 12
Set 3: 205 lbs x 12
Set 4: 205 lbs x 12

Incline Bench Press (Dumbbell)
Set 1: 90 lbs x 14
Set 2: 90 lbs x 10
Set 3: 90 lbs x 8

Lat Pulldown (Cable)
Set 1: 100 lbs x 20
Set 2: 145 lbs x 14
Set 3: 145 lbs x 14
Set 4: 145 lbs x 10

Shoulder Press (Dumbbell)
"Dumbell"
Set 1: 100 lbs x 20
Set 2: 130 lbs x 12
Set 3: 130 lbs x 8

Triceps Pressdown
Set 1: 190 lbs x 12
Set 2: 190 lbs x 12
Set 3: 190 lbs x 12

Bicep Curl (Cable)
Set 1: 140 lbs x 10
Set 2: 140 lbs x 12
Set 3: 140 lbs x 11

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

Treadmill 30min

 

[stoneag]

20 minute round
-30 second sprint on incline treadmill
-5/5 lunge jumps
-10 air squats
-3 pull ups

20 minute round
-30 second sprint on bike
-5 burpee
-10 speed skates
-20 kettlebell swings
-3 chin ups

 

[sargent]

Wendler week 3 deadlifts
DB rows
dips

 

[Rusty Shackelford]

Long time no post for me. Currently in the middle of a rowing competition with a coworker to see who can accumulate the most meters in the month of Jan. As of this morning I’m at 80,180 meters.

@mtwarden I might of missed it, how many miles did you complete last year and what’s your goal for ‘26?

 

[Marbles]

1 hr 15 minutes Z1.

 

[thinhorn_AK]

Rowing:

-3x5k, hr ubder 140bpm, all 3 sub 21min
-still chipping away at pushups (100/day, 40 done already @ 6:15am).
-dumbell sheugs
-bicep curls

After work I’ll throw on my skis and take the dogs out for an hour.

 

[state637]

Strength
Every minute, on the minute, for 12 minutes:

5 Sumo Deadlifts @ 50-55% of Deadlift

Conditioning
Against a 3 minute clock, complete as many reps as possible of:

Row 500 Meters
Max Double Unders, Crossovers, or Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then…

Against a 3 minute clock, complete as many reps as possible of:

Bike 1000 Meters
Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

 

[Elkfitness]

20 min run walk

KB squats - 60# 3x15
Standing capable row #160 - 3x15
Standing shoulder press - 35# 3x12

Back extension 2x15

Core work - Superman movement / 160 reps of various crunch movements

25 min walk back to the house


Also happy to say I am alcohol free this year. I hope this is the year it sticks! Taking it one day at a time.


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