Wod

[Elkfitness]

Light day

20 min walk

Quick circuit to loosen the body

Kettle bell squat
Standing shoulder press with squat
Standing cable row
Dumbbell chest press
Repeated 3 times

160 reps of core work with 2 sets of alternating Superman n hands/knees

20 minute walk


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[state637]

Strength
Every minute, on the minute, for 12 minutes (6 sets of):


Station 1: 3-5 Strict Chest to Bar Pull-Ups*
Station 2: 40 Seconds of Alternating Pistol Squats


*Add weight or bands for the pull-ups. Increase difficulty if you get 5.

Conditioning
4 Rounds for time of:

Row 500m
20 Dumbbell Box Step Overs
60 Double Unders

Cap = 22 Minutes

 

[Jbark60]

Every 5 minutes start a new round
0-4
3x
10 squat cleans 95
30 double unders
5-9
3x
8 squat cleans 135
30 double unders
10-14
3x
6 squat cleans 185
30 double unders
15-until complete
3x
4 squat cleans 205
30 double unders
Finished all rounds at about 3:30

 

[thinhorn_AK]

Rowing, concept 2 rower
-2x5k HR <140 20:53, 20:12 (3 min rest)
-2x2k HR >155 7:53, 7:27 (3 min rest)
-10x10 pushups
-Db shrug 3x10 (45lb)
-DB curl 3x10 (25lb, light)

Will walk dogs a few miles after work.

I had to channel the David Goggins today and HTFU because I was sore, tired and unmotivated. my wife said to take the day off....nah.

 

[Laramie]

I have been a lazy a$$ for the past 6 months. I just jumped back in last night. Feeling sore as hell but feels good to start again. The workout was very simple. 3 sets of pushups, 15 reps each. The last reps were brutal lol. I did squats, and several core exercises just trying to wake muscles up again. My cardio is ok due to normal work and fun activities but the muscles are another story. Plan is to work back up to weights over the next 2-3 weeks so I don't hurt myself. Enjoy those young bodies while you have them guys.

 

[mtwarden]

4 miles (400') with Tiny Elvis this morning

strength train this afternoon

deadlifts 5/5/5+/amrap
oh press 5/5/5+/amrap
weighted walking lunges x 2
chinups 27-27-24
core

 

[brca005]

5 rounds of 8:
KB swings
Goblet cleans
Goblet squats
KB deads

5 rounds of 8:
Push press per side
Pull ups
Push ups
KB rows per side

 

[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: 40 min AMRAP
Run x .5 mile
Side Shuffle x 5 yards – Jump Squats (x2) x 4
Spider Crunch x 10
Wipers x 10
Plank Tucks (opp knee to elbow) x 10/10

 

[Hardly_Hangin]

Intensity squat 3x2 @ 360
Volume snatch grip deficit halting DL 4x5 @ 270

Superset 15lb weighted chinups with leg curl machine, both 3x8

 

[thinhorn_AK]

Kettlebell day, normal routine, 70lb kettlebell

--10x15 one hand swings
-16 Turkish getups
-10x8 pull ups
-5x12 goblet squats (slant board with 70lb KB)
-10x10 pushups
-3x12 DB curls

Dog walking this afternoon.

 

[bow_dozer]

Banded OH Squats (heels elevated) x 10
Banded Good Mornings x 10
World’s Greatest Stretch x 5/5
Band Walks x 20/20

BLOCK 1: 5 Rounds
Deadlifts x 3
Box Jumps x 5
DB Pullover x 10
Tricep Pushup x 10

BLOCK 2: 4 Rounds
Lateral Step Ups x 10/10
Stability Ball Hamstring Curl x 10/10
Seated Single Arm Cable Row x 10/10