Wod

[brca005]

3 rounds of 5/3/1
KB Dead
KB Clean
KB Press
KB Row

3 rounds of 10:
Push ups
Kickstand BW squat
KB Swing

2 mile walk with 40# pack

 

[mtwarden]

8 miles (900’) with Tiny Elvis

 

[JD Jones]

Phase 2 PUSH
Monday, Feb 16, 2026 at 5:25pm

Meadows 45 Lateral
Set 1: 20 lbs x 20
Set 2: 20 lbs x 20
Set 3: 20 lbs x 18
Set 4: 20 lbs x 18

Incline Bench Press (Dumbbell)
Set 1: 85 lbs x 18
Set 2: 85 lbs x 13
Set 3: 85 lbs x 11
Set 4: 85 lbs x 10
Set 5: 85 lbs x 12

Incline Chest Fly (Dumbbell)
Set 1: 45 lbs x 11
Set 2: 45 lbs x 10
Set 3: 45 lbs x 12

Shoulder Press (Dumbbell)
Set 1: 65 lbs x 9
Set 2: 65 lbs x 10
Set 3: 65 lbs x 9

Triceps Pushdown
"Drop set last set"
Set 1: 190 lbs x 12
Set 2: 190 lbs x 12
Set 3: 190 lbs x 12

Triceps Kickback (Cable)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 15

Hanging Leg Raise
Set 1: 11 reps
Set 2: 10 reps
Set 3: 9 reps

35 treadmill

Averaging 13.5k daily steps right now.

 

[bow_dozer]

Friday and Saturday about 5 miles each day at expo.
Monday back to the program

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

BLOCK 1: 6 Rounds
Goblet Squats x 8
DB Bench Press x 6
Farmer Carry x 100 yards

BLOCK 2: 4 Rounds
Barbell Reverse Lunges x 6/6
Seated DB Military Press x 8
Incline Bench Ys x 10

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

 

[thinhorn_AK]

Cardio today, concept 2 rower
-3x5k w/3 min rest. Kept he ~ 135 for all 3
-DB shrugs, 3x10 45lb
-DB curls 3x10 35lb

 

[Hardly_Hangin]

BB rows 3x5 @ 170
Intensity bench 1x5 @ 282.5
Volume press 4x4 @ 155

Rest pause laying tricep extensions x 16, 6, 8

 

[state637]

Strength
Four sets of:
4 Front Squats @ 60+%

Rest 2-3 minutes between sets

*Build based on quality.

Immediately followed by:
12-15 Front Squats @50-60%

Conditioning
For time:

50 Calorie Row
50 DB Lunges (2-35#)
50 Burpees

*Partition all movements and reps however.

 

[Jbark60]

5 Rounds
max db bench with 70's 20/15/15/15/10
max banded ctb pull ups 13/12/10/10/8
50 cals on machine between rounds

 

[bow_dozer]

This one was a grinder. 52:30

BLOCK 1: 10 mile Bike Challenge
Assault Bike x 2 min
Pullups x 5
Medicine Ball Slams x 10
Renegade Rows x 10/10

The 10 mile Bike Challenge is performed for time. You will cover as much distance as possible in 2 minutes on your Assault Bike. After 2 minutes, you must complete your Pullups, Slams, and Renegade Rows before getting back on the bike. The workout does not end until you have reached 10 miles on the Assault Bike. Keep track of your total time.

 

[brca005]

5 rounds of 10:
KB swings
Push ups

5 rounds of 10:
Dead stop KB swings
Ring rows

5 rounds of 10:
KB coil swings
KB rows
KB DH OHP

2.5 mile walk

 

[mtwarden]

6 miles (1200’) with Tiny Elvis