Wod

[state637]

Strength
Bench Press
*Set 1 – 10 reps @ 56-60%
*Set 2 – 8 reps @ 66-70%
*Set 3 – 6 reps @ 71-76%
*Set 4 – 4 reps @ 76-81%
*Set 5 – 2 reps @ 81-86%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that, so adjust percentages as needed.

Conditioning
Every 2 minutes, for 24 minutes (6 sets of):
Station 1: Bike 20-25
Station 2: Row 25-28 Cals

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

 

[brca005]

5 rounds:
Goblet clean/goblet squat/goblet press x3
BW lunges x10
Goblet clean x5
Push ups x10
Goblet squat x5
KB Swing x10
Goblet press x5

3.5 mile walk with 20# vest

 

[Mike Islander]

2 hours on the wild bobsled trails of Enoree OHV on the 2025 YZ250X. Average HR around 150 bpm. 29 hours on the YZX now. It's the most fun dirt bike I've ever ridden/owned. It's good everywhere.

 

[Bridgerland]

187 floors on the stairmaster, translates to 2,000 vertical feet, with 30 lbs in my pack. Trying to get back in shape after a five month winter hiatus. Would love to get this same pace with 50 pounds in the pack.

 

[mtwarden]

4 miles yesterday and 4 miles today with Tiny Elvis; this large raven is about the same size as TE

 

[brca005]

5 rounds:
KB dead x5R
KB Swing x5R
KB press x5R
KB dead x5L
KB swing x5L
KB press x5L

Push ups/Squats x40,30,20,10

 

[Jbark60]

15 snatches 115
30 cal echo
15 snatches 115
3:12

Back squat 8 reps at 255 then 5x3 at 255

 

[brca005]

5 rounds with 20# vest on:
SA KB Push Press x5/3/1
Air Squats x50
Farmers Walk x180 ft

 

[mtwarden]

Little scouting for the upcoming Bob Marshall Wilderness Open. 18 miles (3000') w/ 25-ish lb pack. 5 miles on snowshoes and miles and miles of blowdown

Just a wee bit sore this morning

 

[sargent]

I'm back from a week chasing turkeys down south. 2-5 miles per day Saturday-Saturday.
Wendler week 2 bench press
overhead press
1 mile today

 

[sargent]

2 miles today.

 

[state637]

Strength
Five sets of:
Front Squat x 3-4 reps

(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes

Rest 30 seconds

Conditioning
Every Minute for as LONG as possible:

5 Burpees
• 10 Wallballs

*Earn your rest and fight the good fight! Burpees should be fast and your transition should be quick. You need to make it through minute 10 regardless of your reps, so if you need to modify to 3 Burpees+ 7 Wallballs please do.
• Score is how many minutes you made it through

 

[Jbark60]

Saturday
26.2 redo
80' overhead lunge with dumbbell 50#
20 db snatch 50#
20 pull ups
80' overhead lunge
20 db snatch
20 chest to bar pullups
80' overhead lunge
20 db sntach
20 ring muscle-ups
11:52

Sunday
Murph prep no vest
1 mile run
50 pull ups
100 push ups
150 squats
1 mile run
5x
10 pull ups
20 push ups
30 squats
1 mile run
46:02

 

[brca005]

5 rounds:
KB dead x5
KB dead stop swing x5
Push ups x10
Ring rows x10
KB dead x3
KB dead stop swing x3
Push ups x10
Ring rows x10
KB dead x1
KN dead stop swing x1
Push ups x10
Ring rows x10

 

[mtwarden]

4 miles (400’) with Tiny Elvis

600 miles in the rear view mirror

 

[mtwarden]

strength train

squats 5/3/1+/amrap
bench 5/3/1+/amrap
pull-ups 25-25-25
dips 2 x 30
core

 

[sargent]

Wendler week 2 deadlifts
incline bench press
dips

 

[state637]

Strength
Three sets of:
Dumbbell Shoulder Press x 8 reps
Rest 45 seconds
Supine DB Rows x 8-10 reps
Rest 45 seconds
Dumbbell Tricep Extentions x 10-12 reps
Rest 45 seconds
60 Second Plank Hold
Rest 45 seconds

Conditioning
4 Rounds for Time:
50 Double-Unders
50 Air Squats
25 Push-Ups

 

[Jbark60]

Deadlift 5x5 up to 325

For time:
50 box jump over 24"
50 box step overs 24" with 50# dumbbell
50 toes to bar
50 dumbbell snatch 50#
10:03

 

[mtwarden]

5 miles w/ my wife, two visiting friends and Tiny Elvis