Wod

[sargent]

Wendler week 2 squats
pullups
1 mile

 

[Jbark60]

10 rounds
10 front rack dumbbell squats 50's
20 hands on dumbbell push ups
30 double unders
18:10

 

[brca005]

5 rounds:
Power clean to thruster x5R/L, 3R/L, 1R/L
Pull ups

 

[mtwarden]

4 miles (400') with my wife and TE

 

[mtwarden]

strength train

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 25-25-22
dips 2 x 30
core

 

[mtwarden]

5 miles yesterday and 5 today w/ Tiny Elvis—got some much needed precipitation yesterday evening!

 

[Jbark60]

Friday
21-15-9
cal row
pull ups
3:14

Sunday
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
with 20# vest 46:00
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Conditioning
For Time:
Run 600m
25 G2OH @135

 

[mtwarden]

8 miles (1200') with Tiny Elvis this morning

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap
oh press 3/3/3+/amrap
weighted lunges x 2
chinups 30-30-29
core

 

[brca005]

5 rounds of 5:
Rack squat
Push press
Pull ups

5 rounds:
Burpees x10
Farmers walk x180ft

 

[state637]

Strength
4 Working Sets
Max Unbroken Chin Ups
Max Unbroken Pull Ups
1 Max Chin Over the Bar Hold, into
1 Slow Negative

*Rest 2 to 3 minutes between sets to get full recovery.

Conditioning
Five sets for max reps, each against a 3-minute running clock:
Run 400m
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

 

[Jbark60]

50-40-30-20-10
Double unders
Sit ups
6:14

10-9-8...-1
Deadlift 225
Toes to bar

 

[brca005]

5 rounds:
Rack squat x5
Farmers walk x50ft
Alternating OHP x5/side
Farmers walk x50ft
Dead x5
Farmers walk x180ft

1 mile walk with Chuck

 

[mtwarden]

4 miles (400') with Tiny Elvis

 

[state637]

Three sets:
Alternating Pistol Squat x 16 reps @ 31X1

Rest 15 seconds
Renegade Rows x 8 reps

Rest 2 minutes

Conditioning
For Time:
60 Wallballs
Run 1000m
60 Wallballs

Goal Time: Sub 9 min
Time Cap: 12 min

 

[Jbark60]

20 min emom
0-2 500m row
2-3 20 db bench press 50#
3-4 15 pull ups

 

[LCguy]

Been a while since I've been in this thread! Switched to a low-volume, high-intensity program as it saves time, and I am also on a cut, and high intensity is one of the best ways to minimize muscle loss during a cut. Basically, it's two sets of each exercise to failure at either 6-8 or 8-10 reps, depending on the exercise, broken down to the following:

Monday - Full body
Tuesday - rest
Wednesday - upper body (which is really just chest/back)
Thursday - lower body
Friday - arms/delts
Saturday - rest
Sunday - rest

I am also doing 20 minutes stair stepper/12 incline, 3mph treadmill every day with more time added on rest days.

This program is awesome, I am done lifting in 45 minutes (including warm-up sets) and done with cardio before an hour and a half has elapsed.

 

[brca005]

2 full rounds:

Block 1: x2
Dead x5
Push ups x10
Block 2: x2
Goblet squat x5
SA KB row x10
Block 3: x2
KB swing x10
Farmers walk x90ft

2 mile walk with Chuck

 

[mtwarden]

5 miles (500') with my wife and Tiny Elvis

our early flowers are blooming—in the forefront Douglasia montana, middle Phlox hoodi and rear Tinus elvi