Wod

[state637]

Conditioning
For time:
Run 1200m
60 Kettlebell Swings (53#)
60 Sit Ups
Run 800m
40 Kettlebell Swings
40 Sit Ups
Run 400m
20 Kettlebell Swings
20 Sit Ups

 

[Jbark60]

Tabata x 2
Pull ups
Push ups
Wall balls

Back Squat 5x5

 

[brca005]

5 rounds:
B1:
KB dead x5
Push ups x10
B2 (x2):
BW lunges x10
KB row x10
B3:
OHP x5R/5L
KB swing

1 mile walk with Chuck

 

[Plainsman79]

6.07 miles with 53# pack
1,848’ of Ascent
Max 157 BPM
Ave 126 BPM

 

[Marty]

I’ve got 4 days on the mountain tough program and then I’m gonna try this!

Dude! We're routing for you!

 

[mtwarden]

4 miles (400') w/ my wife and Tiny Elvis

 

[trailblazer75]

Thursday swat workout with the fellas

1200 meter med ball run (30# med ball)

10 rounds
5 pull ups
10 push ups
15 air squats

1200 meter med ball run (30# med ball)

24:07

My last 3 rounds I just did 15 pull ups, 30 push ups and 45 squats to get it over with.

7 minute Abs

 

[Cant hit em]

1.5 mile walk weighted vest

Bench press 5x5

10rds #50 kettlebell
5 deadlifts
10 kb swings
5 push up


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[state637]

Manion
7 rounds for time of:
400m Run
29 Back squats @135

 

[brca005]

1 mile walk with Chuck

5 rounds:
Double KB Snatch/Thruster x3
Push ups x10
BW kickstand squat x10/side
Double KB snatch/thruster x3
KB dead x5
KB swing x10

 

[Marty]

20 MAY: Rest day- 20 minutes of stretches in the sauna; lots of sweating.

21 MAY: Barbell Complex and VO2 Max work

Barbell Complex:
Rep Scheme: 3 - 6 - 9 - 6 - 3 . Every "-" was about a 1/4 mile / 400m run around the gym.
Load: 95lb barbell.
Movements:

• Single Arm Deadlift (reps per arm ie 3x right hand, 3x left hand)
• Clean
• Front Squat
• Strict Overhead Press
• Run

VO2 Max Work: 10 sec max effort, 20 sec recovery - repeat for 8x sets.

• Assualt Bike

 

[mtwarden]

5 miles (500’) with Tiny Elvis

 

[TripleJ]

4 rounds of:
-10 tempo dumbbell bench press
-8 tempo barbell RDLs
-15 cal row
-1:45 rest


“Helen”
3 rounds for time:
-400m run
-21 American KB swings
-12 pull-ups

 

[Q_Sertorius]

Not losing as much weight as fast as I would like, but getting much stronger.

Forty-five for Friday – 45-minute moderate row (10,432 meters); 5-minute plank, 1-minute mountain climbers, 1-minute flutter kicks, 1-minute mountain climbers, 1-minute leg raises, 1-minute plank; 230x20# bicep curl to overhead press

All about consistency and discipline for this row.

Edit - the core and arms workout go before the row.

 

[Jbark60]

Team of 3
Switch partner every 2 min 1 person working at a time, so 4 min rest between efforts
25 ghdsu
remaining time max 100# sandbag to shoulder until 150 reps complete
into
20 box jump over 20"
remaining time max 100# sandbag box step over 20" until 150 reps complete
35:45

 

[trailblazer75]

Last day of this MTNtough program. And it was a tough one.

3 rounds
1 min row
5/5 scorpions
5x5 walking lunges
5 burpees

3 rounds for time (6:11)
5x5 dumbbell single arm thrusters (50#)
5x5 dumbbell snatch (50#)
25 meter dumbbell bear crawl (50# in each hand)

50 minute AMRAP
Wearing a 40# pack
30 meter sled push/pull (360#)
10 24” box lateral step overs
10 push ups
30 meter sled push/pull (360#)
20 pack squats
30 meter sled push/pull (360#)
10 ring rows
10x10 walking lunges

I got 6 full rounds plus the first sled and the box step ups for round 7.

 

[mtwarden]

4 miles (400") with my wife and Tiny Elvis‚ bitterroots are starting to show up

800 miles in the rearview mirror

 

[Cant hit em]

We only had 5 skaters for Roller Hockey team last night , that will be my leg day


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[brca005]

5 rounds:
KB dead x5
KB OHP x5/side
Gorilla row x5/side

5 rounds:
KB dead x5
Push ups x10
Gorilla row x5/side

 

[mtwarden]

5 miles (500') with Tiny Elvis