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Thread: Workout Of the Day

  1. #21
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    Oct 2010
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    2 mile trail run

    Then came home and hit the garage for

    7 Min EMOM
    -1 clean + 2 FS + 1 split jerk

    Then
    FT:
    10-9-8-7-6-5-4-3-2-1
    - OH DB lunges 35lbs
    1-2-3-4-5-6-7-8-9-10
    - Ring Rows




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    "This is My commandment, that you love one another as I have loved you." John 15:12

  2. #22
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    Sep 2004
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    Back day today.
    3 sets deadlifts @415
    3 sets barbell rows@ 275
    3 sets dumbell rows @120
    3 sets close grip pulldowns @ 215
    3 sets barbell shrugs @410
    Molon Labe
    HRCH Coal's Sparkleberry Cache MH

  3. #23
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    Oct 2010
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    Saturday 4/20

    5k trail/road run- Fastest yet, 26:13


    Monday 4/22

    Work up to heavy 3 rep back squat

    Then:
    4RFT
    5 Power Cleans
    10 push ups
    20 sit ups

    Tuesday 4/23

    7 mile trail/road run, 1:05:49, fastest 10k run to date, and tie for longest run.
    "This is My commandment, that you love one another as I have loved you." John 15:12

  4. #24
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    You would kill me if I tried to keep up with your workouts!
    Molon Labe
    HRCH Coal's Sparkleberry Cache MH

  5. #25
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    Oct 2010
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    Well, I'm not pulling 415 for sets either. At this point, I'm probably not pulling 415 at all.
    "This is My commandment, that you love one another as I have loved you." John 15:12

  6. #26
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    Apr 2011
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    Buy in: 500m row

    2 Rounds:
    20 Pullups
    20 Thrusters @ 95
    400m run
    20 DB snatches @ 50
    20 box jumps

    Buy Out: 500m row

    22:37

  7. #27
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    Oct 2010
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    Quote Originally Posted by Buckshot14 View Post
    Buy in: 500m row

    2 Rounds:
    20 Pullups
    20 Thrusters @ 95
    400m run
    20 DB snatches @ 50
    20 box jumps

    Buy Out: 500m row

    22:37
    Heard there wasn't a big turn out for this one?
    "This is My commandment, that you love one another as I have loved you." John 15:12

  8. #28
    Join Date
    Nov 2007
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    SC
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    Light leg day:
    Leg press 16 plates 4 X 12
    hack squat 8 plates 4 X 10
    Front squats 185 4x 8-10
    Calf raise 3 x 20 3 plates
    3 sets of weighted walking lunges
    leg extension 130 3 x 20
    Leg curls 75 lbs 4 x 8
    10 minute ab circuit

  9. #29
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    Apr 2011
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    Quote Originally Posted by MolliesMaster View Post
    Heard there wasn't a big turn out for this one?
    We had 4 for the Todd WOD this morning, more than the actual class had at 6. Saw your pop and Big O pushing that sled around and tossing the sandbag. I think they need a supervisor...did you program sitting on the tailgate in their workout?

  10. #30
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    Quote Originally Posted by Buckshot14 View Post
    We had 4 for the Todd WOD this morning, more than the actual class had at 6. Saw your pop and Big O pushing that sled around and tossing the sandbag. I think they need a supervisor...did you program sitting on the tailgate in their workout?
    Hah! They like to sub in those sorts of things for mental health. I don't argue too much. Next time you need to get out there with them, show them how its done. That sled can be a mean ole lady sometimes.
    "This is My commandment, that you love one another as I have loved you." John 15:12

  11. #31
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    Apr 2011
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    Quote Originally Posted by MolliesMaster View Post
    Hah! They like to sub in those sorts of things for mental health. I don't argue too much. Next time you need to get out there with them, show them how its done. That sled can be a mean ole lady sometimes.
    Let me know when they bring it back. I have a good workout to go with the sled:

    20 min clock:

    Row 1600m, then AMRAP remaining time:
    10 DB Deadlifts (50/30)
    20 Pushup
    2 Rope climb (sub wall climb if no rope available)

    After AMRAP, rest 3 min, then:

    1000ft sled push 90#
    Every 3 min perform 5 burpees

  12. #32
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    Sep 2004
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    Today was chest day.
    Bench press 3 sets 5 reps 275
    Incline press 3 sets 5 reps 225
    Dumbell incline 3 sets 5 reps 95
    Dumbell flat bench 3 sets 5 reps 110
    Lots of ab stuff afterwards.
    Molon Labe
    HRCH Coal's Sparkleberry Cache MH

  13. #33
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    Oct 2010
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    Quote Originally Posted by Buckshot14 View Post
    Let me know when they bring it back. I have a good workout to go with the sled:

    20 min clock:

    Row 1600m, then AMRAP remaining time:
    10 DB Deadlifts (50/30)
    20 Pushup
    2 Rope climb (sub wall climb if no rope available)

    After AMRAP, rest 3 min, then:

    1000ft sled push 90#
    Every 3 min perform 5 burpees
    They won't ever bring it back if I showed them that workout.


    Did some Deadlifts today to get skrong like skrimp

    DL for sets of 5 @ 225, 275, 315, 275, and 225

    Then:

    4RFT:
    -20 sandbag shoulder toss (65lb bag)
    -10 burpees
    *rest 1 min between rounds*

    Time= 11:30
    "This is My commandment, that you love one another as I have loved you." John 15:12

  14. #34
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    Sep 2004
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    Quote Originally Posted by MolliesMaster View Post
    They won't ever bring it back if I showed them that workout.


    Did some Deadlifts today to get skrong like skrimp

    DL for sets of 5 @ 225, 275, 315, 275, and 225

    Then:

    4RFT:
    -20 sandbag shoulder toss (65lb bag)
    -10 burpees
    *rest 1 min between rounds*

    Time= 11:30
    That's hammering it! No way I could do burpees after deadlifts or squats. I'll be slipping in my puke. Lol
    Molon Labe
    HRCH Coal's Sparkleberry Cache MH

  15. #35
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    Oct 2010
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    Skrimp! I have got one for you buddy. It's the mother of all posterior chain workouts. I'll be happy if I can pick up my 7 month old over the next couple of days.

    1st:
    Every 30secs for the 15:00 do 1 Deadlift, set weight accordingly. I did 205lbs conservatively.

    2nd:
    3 sets of max reps ring pull-ups

    3rd:
    For 10 min alternate:
    60secs Max calorie row (was supposed to be assault bike, but I don't have one of those)
    60secs to complete 20 Russian KBS at 72lbs

    Score= Total Calories rowed(biked)

    For me: Rd1- 18 cals, Rd2- 14 cals, Rd3- 12 cals, Rd4- 9cals, Rd5- 8 cals.

    I was just hanging on for dear life after round 3.


    Give it a shot. Let me know if it sucks as bad as I think it does or if I'm just a pansy.
    "This is My commandment, that you love one another as I have loved you." John 15:12

  16. #36
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    I'm going to hit this one today, I'll probably sub in some regular pull ups as well as ring pull ups:

    For time:
    15 Dumbbell Squats, 50/35 lbs
    10 Chest-to-bar Pull-ups
    25 Dumbbell Squats, 50/35 lbs
    15 Chest-to-bar Pull-ups
    35 Dumbbell Squats, 50/35 lbs
    20 Chest-to-bar Pull-ups
    The right to bear arms is the last form of defense against tyranny.

  17. #37
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    Nov 2011
    Location
    Beaufort, SC
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    got an easy day today:


    Jack Squat (Time)

    21-15-9:
    Front Squats (135lbs)
    Kettlebell Swings (70lbs)
    400 Meter Run

  18. #38
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    Nov 2007
    Location
    Greenville
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    Cardio work out:
    For time:
    10 strict PU
    20 box jump
    30 sit up
    400 meter run
    30 sit up
    20 box jump
    10 strict PU
    400m run
    10 strict PU
    20 box jump
    30 sit up
    400m run
    30 sit up
    20 box jump
    10 strict PU
    400m run
    Last edited by Carolina Counsel; 05-08-2019 at 10:03 AM.
    Carolina Counsel

  19. #39
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    Nov 2007
    Location
    Greenville
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    Three rounds. 7 minute AMRAP. Two minutes rest between rounds. 400m buy in. 3 ground to overhead- 185 lbs. 9 barbell pushups. 15 double unders.
    Carolina Counsel

  20. #40
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    Apr 2005
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    Gulf Coast of Alabama
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    5-3-1.
    4 days a week - one major lift plus running.

    Dead lift
    Squat
    Bench press
    Push Jerk
    +
    Running 10 miles a week.

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