Wod

[sargent]

3 miles with a 29# pack today.

 

[Hardly_Hangin]

Intensity Bench 1x5 @ 275
Volume Press 4x5 @ 140

Superset laying tricep extensions with incline DB press, both 3x8

 

[Elkfitness]

Full body day

15 min run walk - mostly walking

Hamstring curls 3x10
Standing shoulder press 2x10
Split squats 3x10 - 8 pull ups between each set
Regular squat 2x8. - 8 pulls between sets

Dumbbell chest press / one arm row superset 3x8 reps


Standing shoulder press 2x10

Lateral raise/front raise/rear raise - shoulders 3x10

KB squat 3x10

Back extension 2x15

Core work - 120 reps on abs/ 2sets on alternating Superman on knees- 20 reps

20 min walk back to house


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[mtwarden]

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

 

[Rusty Shackelford]

10240 m RowErg

 

[thinhorn_AK]

Still under the weather so I kept it easy-ish today. I was supposed to row some faster intervals but I did:
-3x5000m, 3 min rest, hr under 140BPm.
-5x15 pusups

Done.

 

[sargent]

Wendler week 4 (deload) bench press and deadlifts
echo bike sprints

 

[mtwarden]

4 miles (500') w/ my wife and Tiny Elvis

 

[thinhorn_AK]

Kettlebell day, 70lb kb, sort of added a bit more
-10x15 one hand swings
-16 Turkish getups (8 each side)
-10x8 pull-ups (dead hang)
-5x12 goblet squat (on a slant board)
-3x15 db curls (35lbs)
-5x20 pushups (that was hard at the end)

3 mile walk with dogs.

 

[JD Jones]

Full Body Day 1
Sunday, Jan 25, 2026 at 3:18pm

Squat (Smith Machine)
Set 1: 130 lbs x 12
Set 2: 220 lbs x 10
Set 3: 220 lbs x 10
Set 4: 220 lbs x 10

Bench Press (Barbell)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 12
Set 3: 235 lbs x 10

T Bar Row
Set 1: 90 lbs x 20
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12
Set 4: 135 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 35 lbs x 15
Set 2: 35 lbs x 15
Set 3: 35 lbs x 14

Skullcrusher (Barbell)
"M torture"
Set 1: 70 lbs x 10
Set 2: 70 lbs x 12
Set 3: 70 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 14
Set 3: 30 lbs x 14

Cable Crunch
Set 1: 170 lbs x 20
Set 2: 170 lbs x 20
Set 3: 170 lbs x 14

Treadmill 30min

 

[Marbles]

1.2 mile walk yesterday pulling the kids in a sled.

4 mile easy run today and another 1.2 mile walk pulling the kids.

I think I screwed up, I was building volume (6-10% per week) and started working in some intensity (about 5% of weakling volume). I should have stopped building volume while introducing the intensity.

I'll probably change from running the 100K Homer Epic to the 50K as I don't think I'll be ready seeing as even after 2 days of rest a very short and easy run did not feel great.

I also dropped two 35 pound weight plates on my left foot edge on a week and a half ago and while the bones feel fine, the extensor tendon of my big toe is a bit angry and it is worse after runs.

Life is harder when you are stupid.

 

[K9kodi]

Benched till I couldn’t go up in weight anymore then drop setted till 135

Squatted on the pendulum with 300 till I couldn’t get another squat up and then 80% for 3 more sets

Incline bench on hammer with 90 plus machine on each side till i couldn’t lift anymore then 3 more sets

Flies till my chest felt like it was gonna cramp

Leg extensions for 4 sets till it felt like my quads were gonna lock up

Had fun getting in my truck and drove home

 

[sargent]

4 miles snowshoeing in about a foot of fresh snow today.

 

[Jbark60]

Friday
Back squat 5x5 265
10 Snatch 135
20 Clean 135
30 Deadlift 135
40 Bar facing burpees
30 Deadlift
20 Clean
10 Snatch
9:52

Saturday
5k row zone 2
19:59

Sunday
30 round EMOM
10 squat with single dumbbell 25#
8 lunge steps
6 shoulder press

 

[state637]

Strength
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 4-6 Strict Pull-Ups*

Station 2: 10 Tempo Alternating Cossack Squats @ 2222 (5/side) OR 10 Tempo Alternating Pistol Squats @ 1111 (5/side)

*Add weight or bands for the pull-ups. Increase difficulty if you get 6.

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

Station 1: Max Reps Power Snatches
Station 2: Max Reps Double Unders
Station 3: Max Reps Dumbbell Box Step Overs (to 20″)
Stations 4 and 5: Rest

*Adjust the snatch to something you can perform consistent singles with.

 

[thinhorn_AK]

Concept 2 intervals today
-5k warmup (hr>140bpm)
-8x500M all negative split/2min rest

Simple body weight circuit to finish.
-10 pull yps
-10 push ups
-10 dips

X5 w/3 min rest

I’ll walk dogs 3-4 miles later.