Wod

[JD Jones]

Phase 2 LEGS
Friday, Feb 27, 2026 at 11:49am

Lying Leg Curl (Machine)
Set 1: 50 kg x 25
Set 2: 65 kg x 13
Set 3: 65 kg x 10
Set 4: 65 kg x 10

Squat (Smith Machine)
Set 1: 110 lbs x 15
Set 2: 160 lbs x 12
Set 3: 170 lbs x 12
Set 4: 170 lbs x 12

Glute Ham Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Leg Extension (Machine)
Set 1: 70 kg x 16
Set 2: 70 kg x 14
Set 3: 70 kg x 15

Standing Calf Raise (Machine)
Set 1: 243 lbs x 15
Set 2: 243 lbs x 14
Set 3: 243 lbs x 14

 

[mtwarden]

4 miles (400' ) w/ my wife and Tiny Elvis; just went over the 300 mile mark

 

[sargent]

4 miles this afternoon.

 

[Hardly_Hangin]

Power Snatch 2x3 @ 115
Intensity Press 6x1 @ 180
Volume bowed bar Bench 4x5 @ 250

 

[state637]

How'd you do?

10 box step overs after the 66 WB’s

 

[mtwarden]

5 miles (600’) with my wife and Tiny Elvis

 

[Jbark60]

25 rounds
1 power clean
2 lunges
3 handstand pushups
4 hand release pushups
Rounds 1-10 135 11-20 155 21-25 185
Rest 5 minutes
50 ctb pullups
23:58

 

[sargent]

~8 miles today.

 

[JD Jones]

Phase 2 ARMS and Cardio
Saturday, Feb 28, 2026 at 10:33am

Preacher Curl (Machine)
Set 1: 99 lbs x 10
Set 2: 99 lbs x 10
Set 3: 99 lbs x 10
Set 4: 99 lbs x 10

Triceps Extension (Dumbbell)
Set 1: 90 lbs x 16
Set 2: 90 lbs x 14
Set 3: 90 lbs x 14
Set 4: 90 lbs x 14

bayesian cable curl
Set 1: 66 lbs x 14
Set 2: 66 lbs x 18
Set 3: 66 lbs x 12
Set 4: 66 lbs x 12

Triceps Pressdown
Set 1: 190 lbs x 10
Set 2: 190 lbs x 12
Set 3: 190 lbs x 10
Set 4: 140 lbs x 14

Cable Crunch
Set 1: 190 lbs x 16
Set 2: 190 lbs x 16
Set 3: 190 lbs x 16

 

[sargent]

Wendler week 1 overhead press
bench press

 

[brca005]

KB cleans pyramid style x6 sets
KB clean and press pyramid style x3 sets
KB snatches pyramid style x3 sets
…different workout today but it felt good to change it up, kept volume lower but upped the KB weights

2.7 mile walk with 20# vest

 

[mtwarden]

5 miles (500') with Tiny Elvis

 

[Hardly_Hangin]

Yesterday
Intensity Deadlift 1x5 @ 380
Volume Squat 4x5 @ 315

No accessories

 

[Jbark60]

Saturday
30 min zone 2 row HR average 140
7650m

Sunday
2 min on 1 min rest
400m row max squats in remaining time until 300 squats complete
22:32

 

[bow_dozer]

We back boys. Traveling for work + sick wife and kids when I got back, had to sacrifice some me time.

Saturday. 3.5 Miles (1000’ gain)

Today
Banded OH Squats (heels elevated) x 10
Banded Good Mornings x 10
World’s Greatest Stretch x 5/5

BLOCK 1: 6 Rounds
Goblet Squats x 8
DB Bench Press x 6
Farmer Carry x 100 yards

BLOCK 2: 4 Rounds
Barbell Reverse Lunges x 6/6
Seated DB Military Press x 8
Incline Bench Ys x 10

BLOCK 3: 3 Rounds
Lateral Lunges x 10/10
Side Lying Rotator Cuff x 10-20 per side

 

[mtwarden]

6 miles (600') w/ Tiny Elvis

 

[sargent]

1 mile yesterday evening.
3 miles today.

 

[brca005]

5 rounds:
Pull ups x5
Rack squat x5R
Pull ups x5
Rack squat x5L
KB swing x10

100 push ups
100 BW squats

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets of):

Sets 1-3: Clean x 1.1.1 @ 50-60%
Sets 4-5: Clean x 1.1 @ 60-70%
Sets 6-8: Clean x 1 @ 70+%

Build based on quality.
*1.1.1 = 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep.

Conditioning
For time:

21-15-9 reps of:
Hang Power Snatches 75#
Bar Facing Burpees

Straight into…

9-15-21 reps of:
Thrusters 75#
V Ups

Goal = <12 Minutes
Cap = 14 Minutes

No more than 3 sets for the set of 21 Hang Power Snatches

 

[JD Jones]

Phase 2 PULL
Monday, Mar 02, 2026 at 5:21pm

Pull Up (Weighted)
"Last set drop weight max"
Set 1: 12 kg x 10
Set 2: 12 kg x 10
Set 3: 12 kg x 9
Set 4: 12 kg x 7
Set 5: 0 kg x 4

Seated Row (Machine)
Set 1: 160 lbs x 14
Set 2: 160 lbs x 14
Set 3: 160 lbs x 16
Set 4: 160 lbs x 16

Lat Pulldown (Machine)
Set 1: 190 lbs x 10
Set 2: 160 lbs x 10
Set 3: 160 lbs x 11

Face Pull
Set 1: 70 lbs x 20
Set 2: 100 lbs x 19
Set 3: 115 lbs x 15
Set 4: 115 lbs x 16

Bicep Curl (Dumbbell)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 13
Set 3: 35 lbs x 10

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps

Shrug (Machine)
Set 1: 180 lbs x 14
Set 2: 230 lbs x 12
Set 3: 230 lbs x 10

Treadmill 45