Wod

[Rusty Shackelford]

8kin EMOM warmup, rotate 45 sec RowErg, banded front squats, db upright rows

5 x 1 low hang power clean, 1 squat clean, 1 front squats, 1 split jerk @75% of limiting movement

3x4 clean deadlift

35 min RowErg to finish off. 106,120m for the month.

 

[JD Jones]

Active rest day... steps work and walk the hound

About mid December I took a look at my programming and made the decision to focus some on mobility and REST. It's been a shift and at times I'm literally still forcing myself to not go lift on off days But I can honestly say taking intentional days off has already paid off just in how I'm recovering. my lifts feel stronger. My sleep is better and my aches aren't constant.

 

[K9kodi]

I have rest time, it’s when I’m sleeping 4 hours a night hahaha. I can’t bring myself to skip

 

[sargent]

Wendler week 1 overhead press
bench press

 

[Rusty Shackelford]

30 mins on the rower this morning

 

[bow_dozer]

WARMUP: 2 Rounds
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 15 sec FAST
Medicine Ball Slams x 10
Repeat WARMUP for 1 more Round

BLOCK 2: 6 Rounds
Ski Erg x 1 min SLOW then 15 sec FAST
Wall Ball x 10

 

[Hardly_Hangin]

Intensity Squat 2x3 @ 350
Snatch grip deficit halting deadlift 4x5 @ 260

Superset leg curls 3x8 with BB rows 4x5

 

[Marbles]

3.5 miles.

 

[state637]

Conditioning
15 minute AMRAP:

9 Toes to Bar
6 Bar Facing Burpees
3 Thrusters

 

[Jbark60]

Bench press deload
3x1@270

21-15-9
Dumbbell box step overs 2x50#
Chest to bar pull ups
4:32

 

[thinhorn_AK]

Kettlebell day 70lb
-10x10 one hand swing
-10 tgu
-5x10 pullups
-5x10 goblet squat (on slant board, hitting the inner thighs0
-pushups 10x10
-DB curl, 3x12 35lbs

 

[mtwarden]

4 miles (400') with TE this morning

 

[brca005]

20 min BW workout

3 mile walk with 40# pack

 

[JD Jones]

Full Body Day 2
Tuesday, Jan 27, 2026 at 5:00pm

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 16
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Set 4: 225 lbs x 12

Incline Bench Press (Dumbbell)
Set 1: 95 lbs x 12
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10

Lat Pulldown (Cable)
Set 1: 170 lbs x 14
Set 2: 170 lbs x 14
Set 3: 170 lbs x 11
Set 4: 170 lbs x 12

Shoulder Press (Dumbbell)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 11

Triceps Pressdown
Set 1: 170 lbs x 15
Set 2: 190 lbs x 12
Set 3: 190 lbs x 11

Hammer Curl (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 11
Set 3: 45 lbs x 10

Standing Calf Raise (Machine)
Set 1: 254 lbs x 14
Set 2: 254 lbs x 12
Set 3: 254 lbs x 12
Set 4: 254 lbs x 12

Treadmill 30 min

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets of):
3 Bench Press @ 80-85%

Conditioning

Eight sets of:

20 Second Max Effort Bike or Burpees
10 Second Rest

Rest 4 minutes, then…

Four sets of:

30 Second Max Effort Row
30 Second Rest

Rest 4 minutes, then…

Four sets of:

20 Seconds of Max DB Bench Press
Rest 10 seconds
20 Seconds of Max Russian KB Swings
Rest 10 seconds

Score = Total reps across all 3 intervals..

 

[Jbark60]

Deadlift 5x5 275
Handstand shoulder taps 5x10-16

Diane
21-15-9
Deadlift 225
Hand stand push ups
4:10
rest 3 min
100 ttb every break 20 double unders

 

[thinhorn_AK]

Easy cardio today. Concept 2 rower.

3x5k, negative split starting at 20:30, 20:15, 20:00. HR <140.
-10x10 pushups
-3x12 shrugs (45lb db)
3x12 db curls (35lb)

will walk dogs a few miles after work.

 

[bow_dozer]

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

BLOCK 1: 35 min AMRAP — Made it 7.5 rounds
Max Chinups x 1 min
Run x .25 mile
Jumping Jacks x 40

BLOCK 2: 2-3 Rounds
Leg Lift Reverse Crunch x 15
Russian Twists x 15/15
Frog Tucks x 10/10