Wod

[ScottRK]

2/16-- Squats,OHP 5/5/7, dips , sled push on astroturf about 25 min of cardio ,with chins worked in
2/18 --5,250 row 27 min.
2/19-- 5/5/7 Deadlifts, DE OHP, wk 1 New alpinism pullup program; 15 min, 18" step ups; 2x5 24" box jumps
Since restarting the weights ,strength is the limit now on max + sets of deads and squats -not breathing since getting serious with the cardio base.

 

[Cant hit em]

Partner wod

20 rds
6 back squat #155 (from ground)
8 chest to bar
(1 guy work 1 row then switch each rd)


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[ScottRK]

Took my girl sledding. Did 5 laps up and down the left side til she got tired of sledding. 32 minutes . About the best hill around.Beats box steps

 

[mtwarden]

good workout today with Tiny Elvis- 6 miles snowshoeing with 1100' of gain, 4 of those miles were virgin 12-16" of snow, 2 of the miles were from a loop earlier in the week that were slight broken trail

 

[mtwarden]

4 miles and 1200' of gain snowshoeing w/ TE, all the gain was in the first two miles- the MSR "televators" that they have on some of their snowshoes- work! You flip up the bar when ascending steep stuff and saves a little energy and a less strain on you calves.

 

[ScottRK]

Prevost intensity 1st wk. 3x10 min 65# pack, 2min rests ,level 4-6 “ snow

 

[TripleJ]

11 Minute EMOM:
Min 1-3: 5 Back Squats @ 65%
Min 4 Rest
Min 5-7: 4 Back Squats @ 70%
Min 8 Rest
Min 9-11: 3 Back Squats @ 75%+


8 Minute AMRAP:
12 Box Jumps, 24"
9 deadlifts, 225 lbs
6 Strict HSPU

 

[AK Troutbum]

A little over 15 miles yesterday at about 10,000’ elevation. Not the easiest thing for this sea level living old man.


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[hunting1]

Hurt my knee skiing so arms and core.

"Popeye" 15-25#, 3x
30- Curls
30-Strict Press
30-Lateral Raises
30-Hammer Curls
30-Upright Rows
30-Push Presses
30-curls
1 minute rest

Core Tabita

 

[mtwarden]

strength train after work

deadlifts 5/3/1+/10
overhead press 5/3/1+/10
lunges 3x30
chinups 3x17
core

 

[Cant hit em]

1.5 mile run

Front squats
4x5 @ #265

For time
10 front squat #155
15 box jump over
20 db goblet squat #50
25 burpee
30 cal ass bike
25 burpee
20 db goblet squat #50
15 box jump over
10 front squat #155
12:38

 

[TripleJ]

10 Minute EMOM:
Min 1-2: 3 hang snatch @ 75%
Min 3 rest
Min 4-5: 2 hang snatch @ 82%
Min 6 rest
Min 7-10: 1 hang snatch @ 88%+

Death by DB Thruster + Lateral Burpee
Min 1: 4 reps + 4 reps
Min 2: 5 reps + 5 reps
Min 3: 6 reps + 6 reps
. . .
Continue adding 1 rep of each every minute until you can no longer complete the reps within that minute
Single 50 lb Dumbbell, lateral burpees over the dumbbell

 

[Jonathan Hemlock]

5 mile slow hill run w stairs @550’

4 sets 20 pushups with 2min rest
18” decline/8” decline/military/wide

 

[mtwarden]

4 miles and 800' of gain on some pretty challenging trails; didn't need snowshoes, but yesterday it got into the 40's and the trails evidently turned to slush (they were fine Sunday)- bunch of 4-6" deep, gaping foot prints that are now frozen over, spikes helped, but it was an ankle breaker if you weren't on your toes! Oh and broke though the 50,000' mark

 

[Cant hit em]

Push press
10-8-8-6 ended at #205

2 rounds
1000m run
50 walking lunges
25 push press #115

(Quads smashed)


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[mtwarden]

@Cant hit em how's the running program going thus far? feel like you're making progress?

doesn't look like it's impacting your strength training too bad

 

[Cant hit em]

@Cant hit em how's the running program going thus far? feel like you're making progress?

doesn't look like it's impacting your strength training too bad

I feel like I’m making progress on the longer workouts but the short sprints are still a booger. Part might be running before the workout I’m fatigued going into it. The soreness has been minimal , someone said might be flushing the lactic acid out or something to that effect. Ive shed a few quarantine pounds


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[mtwarden]

^ good deal, you're heading in the right direction it sounds

 

[jmez]

Modified Can't Hit Em

10 front squat 155#
15 box jump overs
20 goblet lunges 53#
25 burpees
30 ass bike cals
25 burpees
20 goblet lunges 53#
15 box jump overs
10 front squats 155#

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[TripleJ]

"Grace"
30 clean & jerks @ 135 lbs for time

15 Minute AMRAP:
5 Alt. Single Arm Devils Press, 50 lbs
10 20' Shuttle Sprints
20' Alternating Lunges w/ 50 lb Dumbbell