Wod

[trailblazer75]

STRENGTH Warmup #2:
Cardio x 3-5 minutes
Complete 2 Rounds of:
Band Dislocations --> Band OH Squat x 10/10
Couch Stretch x 30/30 sec
Snow Angels x 15
Pushup Toe Tap x 5/5
1/2 Kneel Hip Opener x 5/5

MOVEMENT PREP: x 2 Rounds
Wall Ball x 15
MB Oblique Toss x 10/10
Burpee Pullup x 5

BLOCK 1: x 4 Rounds
Back Squats (60-70% of 5RM) x 10 -185#
Reset Jump Squats x 5
*rest approx. 90 sec between sets

BLOCK 2: x 4 Rounds
Barbell Military Press (50-60% of 5RM) x 10 -95#
DB RDL x 10 -65#
*rest approx. 90 sec between sets

BLOCK 3: x 3 Rounds
Chinups x 8
DB Hammer Curls x 10 - 44#
Pushup x 20
*Rest 90 sec between sets

FINISHER: x 2 Rounds
DB Goblet Squat x 6 - 60#
DB (1) Bulgarian Split Squat x 12/12 - 60#
Jump Squats x 25
*rest approx. 90 sec between sets

STRENGTH Cool Down #2
1/2 Kneel Hip Flexor Release x 1 min/1 min
Thread Needle Holds x 30 sec/30 sec
Golf Stretch x 1 min

 

[Cant hit em]

1 mile weighted vest jog

5x3 deadlifts

Every 1:30 x 5
Power clean + hang power clean and jerk
15 situps


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[mtwarden]

3 miles with my wife and Tiny Elvis; attending our grandson’s graduation—grew up fast!

 

[brca005]

5 rounds:
Goblet squats x10
KB rows x10
KB swings x10
Waiter clean/OHP x10

5 rounds:
Push ups x20
BW squats x20
Pull ups x10

 

[sargent]

Wendler week 2 overhead press and squats
bench press
1 mile this afternoon

 

[TripleJ]

2 miles with a 20# vest

 

[sargent]

5 miles with a 28# pack today.

 

[trailblazer75]

2 mile speed walk through the Houston airport with a 9 lb pack. Hate this airport.

 

[brca005]

2 mile speed walk through the Houston airport with a 9 lb pack. Hate this airport.

I feel the same about the city

 

[Cant hit em]

1 mile vested

5x5 overhead press

15 min emom
1: 50 jump ropes
2: 8 push press #135
3:16 box step ups

5x 50m farmer carry #50 kb

 

[mtwarden]

strength train this afternoon

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

 

[state637]

Conditioning
4 Rounds for time of:

400 Meter Run
20 Thrusters @95
15 Toes to Bar
10 Dumbbell Box Step-Overs 50# DB

 

[brca005]

5 rounds:
Alternating KB cleans x8
SA KB rows x8/side
KB swings x8
SA KB high pulls x8/side

 

[Jbark60]

Thursday
50 box jumps 24"
50 pull ups
50 kettle bell swing 35#
50 walking lunge holding 35# kettlebell overhead
50 knees to elbows
50 push press 45# barbell
50 back extensions
50 wall ball 20# to 10'
50 burpees
50 double unders
23:30

Friday
8x100 yard sprints on the football field

Saturday incredibly sore from the sprints

Sunday
10 rounds
35 cal assault bike
15 Bulgarian Split Squats Right Leg
15 Bulgarian Split Squats Left Leg
10 Kettle bell #30 strict press right arm
10 Kettle bell #30 strict press right arm
39:40

 

[TripleJ]

Every 5 minutes for 6 rounds (alternating, 2x through)
1. 500m ski erg + 20 sit-ups
2. 1000m C2 bike + 20 front plank dumbbell drags
3. 500m row + 20 toes to bar