Wod

BDRam16

Well Known Rokslider
Joined
Dec 24, 2019
Messages
382
THENX

Warmup: 30 seconds each move, 30 seconds rest. Repeat for a total of 3 rounds.

Jumping jacks
In and outs
Crab walk

Workout: complete each move then 30 seconds rest before next move. 3 rounds total.

Bulgarian split squats x10ea leg
Side lunges x12ea leg
Calf raises x15
Box step ups x10ea leg
Squats x20
Switching jumping lunges AMAP 30 seconds
Wall sit x30 seconds
 

sahunter06

Well Known Rokslider
Joined
Feb 5, 2021
Messages
271
Location
GA
Warm up
2x15 single leg ext ( 3 sec concentric/eccentric)

3x15/failure circuit
Front squats
Single leg hang squat TRX
Kettle ball thrust #70
Speed run 240 yards after circuit

3x45 calf press

2x15 (3 sec eccentric)
Standing single leg curl
Single leg ext
 

AK Troutbum

Well Known Rokslider
Joined
Apr 22, 2012
Messages
6,777
Location
Chugiak, Alaska
The youngest and me out doing a little sledding…damn those sledding hills sure do seem to get a little taller every year!
7c4b83ba56ba4a9aabf01deb32ec7f4b.png



Sent from my iPhone using Tapatalk
 

TripleJ

Well Known Rokslider
Joined
Apr 12, 2016
Messages
1,167
Location
OR
8 Minute Alternating EMOM:
-10 Bench Press @ 70-75% (175#)
-10 Bent over barbell rows


16 Minute AMRAP (w/ a partner)
-3 bar MU
-50' handstand walk or 30 second handstand walk practice or 100' bear crawl
-5 d-ball over shoulder 100#

-switch partners after each movement
 

BDRam16

Well Known Rokslider
Joined
Dec 24, 2019
Messages
382
THENX

45 seconds each movement and 15 seconds of rest, then do the next movement. Repeat for a second round totaling 20 minutes.

Jumping jacks
Squat lunges
Push-up burpees
Explosive lunges
High knee taps
Seated in and outs
Plank open and closed
Bicycles
Low plank to high plank
Mountain climbers

Also here is the video link for anyone who wants to try it out:

 

Cant hit em

Well Known Rokslider
Joined
Jul 28, 2014
Messages
3,066
Nice to see more people posting on here keep up the great work

10 min emom
Min 1: 2 pushpress+2pushjerk+2splitjerk
Min2: :45 hollow rocks

18 min amrap
50 dubs
20 alt db sumo deadlifts #50
50dubs
10/10 db shoulder to overhead
50 dubs
20 alt db snatch
 

InkedElkSlayer

Well Known Rokslider
Joined
Jan 8, 2022
Messages
253
Location
Western Montana
New to forum. Never posted any of my PTs anywhere until last Sunday’s…
Been Lifting/cardio with kids M/Tu and haven’t posted in a few days.
PT Hiked mountain above the house yesterday (670vert/35lbs). Short, sweet, steep and before daylight

Leg day today:
4 warm up sets Squats/Calf Raise/Plyos

2 sets plyos- 5ea 36in box jumps/40lbs scissor lunges/25lbs front jump squats

Numerous ascending sets of Tri rep parallel squats. Working up to Heavy… warm up the posterior chain

Squats 21/15/9- 295lbs 1 min break

4 Super sets of 8 reps of Hack Squat135,205,225,235/Good Morning45,65,85,95/Dumbbell Calf Raise30

1 Super set dumbbell Step Up/Walking Lunges- 40s for 15ea leg
 

TripleJ

Well Known Rokslider
Joined
Apr 12, 2016
Messages
1,167
Location
OR
Every 90 seconds for 6 rounds:
3 push press + 2 push jerk + 1 split jerk
Start @ 50%, build to a heavy set

10 Minute AMRAP:
10 slam balls 30#
10 cal echo bike
10 alternating DB snatches 50#
10 cal echo bike
10 alternating goblet lunges 50#
10 cal echo bike
 

Cant hit em

Well Known Rokslider
Joined
Jul 28, 2014
Messages
3,066
Deadlift
10-8-6 10-8-6

2 x 12 min amrap’s
80 box jump over
60 barf acing burpee
40 pullup
20 pistols
At 12 min switch to no break
20 overhead squat #115
40 front rack lunges
60 hang clean
80 deadlift

I finished about half of each 12 min amrap
 
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