PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

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Chris
Chris
August 29, 2021 12:32 pm

B)
@40# with 40 SU’s

4 rounds

Chris
Chris
August 29, 2021 12:10 pm

A)
Sets of 5 @ tempo

115
125
135
140
145

+10# vs prior week

Amy M.
Amy M.
August 26, 2021 2:37 am

Female/31/155/5’6”
A. 75X6 (all)
B. 4 rounds + 80 singles +12 (27.5lbs DB) (mostly singles with DUs sprinkled in)

Janelle Winston
Janelle Winston
August 24, 2021 8:41 pm

Did B first because I wasn’t sure how much time I would have.
When I got to A, all the support muscles were pooped and the push press got hard in a hurry.

A. 75, 85, 95, 105 x 4 failed 5th rep, 105 x 5

B. 4 rounds at 12:08 – had my back to the clock and just pushed to finish.

1 trip on the DU – got caught in my pony tail.
Snatch UB
The OH WL was the money maker. Challenging!

Mike
Mike
August 24, 2021 7:01 pm

M 51/190/6’
3+41. Dumbbell snatches@#45, overhead dumbbell walking lunges@#35.

Logan Harris
Logan Harris
August 24, 2021 4:41 pm

A. 115×5, 130×5, 145×5, 155×6(getting pretty heavy), 165×5(couldn’t get 6th)
B. 4 rounds + 3 DU with 50#DB and 4×20’ increment lunge walks

Mugu
Mugu
August 24, 2021 3:35 pm

Never done these tempo ones so started light, but held the tempo.
95×5
115×5
135×5
145×5 (felt really good)
165×5 (felt heavy but doable)

12 min amrap with 50# DB (don’t have 55 DB in the HOP)

4 rounds on the dot

Mike Slagle
Mike Slagle
August 24, 2021 2:01 pm

A. Tempo push press
135×6, 145×6, 155×5, 155×5, 155×5

B. I went off script today. I wanted to run in the 90+ heat today.
Two rounds
800m run
250 ft farmers carry done with 168 total lbs of kbs.
9:48
Both runs were smooth and around 3:30. I’ve seen a lot of progress there this year!

Javier Chagolla
Javier Chagolla
August 24, 2021 1:53 pm

115, 135, 155×4
3+60 & 3 lunges

barefoot squatter
barefoot squatter
August 24, 2021 1:06 pm

A – was running back and forth between these and work, so rest came out to more than 2:00
@11×2 for 6 reps:
120#, 125, 130, 135, 140

B – with ‘air double unders,’ 50# KB (heaviest I have) and 20 alternating overhead lunges per arm in place of walking lunges
2 rounds + 16 lunges

Jeremy Hammock
Jeremy Hammock
August 24, 2021 12:43 pm

Emom 1:30 strict press
Tempo 11×2
6-125 6-135 6-140 5-145 5-150

12 min amrap
40 du
20 alt db snatch 40lbs
40’ r 40’ l oh carry 40lbs

6 rds all unbroken
Work time 1:45 0:15 rest

Blake Shealy
Blake Shealy
August 24, 2021 12:27 pm

A. 6 reps: 135, 145, 155, 165, 175 (4x), 155

B. Adjusted w/ 50# DB and “single-stair jumps” in place of DU
(3 rounds completed)

Part B was one of tougher workouts I’ve had in the last few weeks. Had to go outside today in the GA humidity… so that was fun. I adjusted the single arm lunges to double-arm overhead.

Candy Olkey
Candy Olkey
August 24, 2021 12:24 pm

A. Push Press x 6 @ 11X2
85, 95, 105, 105, 110
***The 6th rep at 105 was challenging, but I needed to push that to the extremely challenging. Think I should have hit 110 a set sooner.

B. AMRAP 12 min – 3 rounds + 55 reps RX
40 DU – all UB
20 Alt DB Snatches – switched hands on the ground
80 foot single arm OH walking lunges – break at 40 foot to switch arms

C. Pool Laps

barefoot squatter
barefoot squatter
August 24, 2021 12:51 pm
Reply to  Candy Olkey

Fantastic day for pool laps

Anika Tipton
Anika Tipton
August 24, 2021 1:49 pm
Reply to  Candy Olkey

Candy, you and I have had the same exact scores on B the last two days 😂

Candy Olkey
Candy Olkey
August 24, 2021 2:05 pm
Reply to  Anika Tipton

I see that Anika…so could you slow your a$$ down…this old lady is dying trying to keep up with you!! 🥵🤣🙃😂
In all truth you are an outstanding athlete and I’m so proud that I can even come close to anything that you accomplish!!

Anika Tipton
Anika Tipton
August 24, 2021 7:28 pm
Reply to  Candy Olkey

😊❤️

Toni Martos
Toni Martos
August 24, 2021 12:22 pm

A.
45kg
52.5kg
60kg
65kg
65kg
B. Rx 25kg
2 rd + 60reps

Anika Tipton
Anika Tipton
August 24, 2021 12:02 pm

A. 5×90#/5×95/5×100/5×105/5×110
B. 3 + 55 – had to do four 20’ lengths on the lunges because air quality here is “hazardous” due to area wildfires. So, I was limited to the space in my garage.

Janelle Winston
Janelle Winston
August 24, 2021 9:05 pm
Reply to  Anika Tipton

Smoke is the worst! Sorry you are dealing with that! Great work on those PP. Those chewed me up and spit me out. 😂

Shan
Shan
August 24, 2021 7:18 am

M54
75-95-105-115-125

3 rounds plus 5 snatches
Sub 35 snatch
10lb for oh lunges

Andrea De Vries
Andrea De Vries
August 24, 2021 6:46 am

A. Worked to 90lb, since I only have 95lb as my recorded 1RM. But that sixth rep still felt fine, so next time, I go up! B. Don’t have linked DUs yet – I do alternating singles and doubles instead – so I did a total of 80 reps so I’d get 40 DUs by every other one. Got 2 full rounds, and then was short the last 40’ on my 3rd round when the timer beeped. Finished it anyway. Thought the lunges would be my barrier, but they felt good – it was the DU technique that *tripped* me… Read more »

barefoot squatter
barefoot squatter
August 24, 2021 12:54 pm

that’s massive progress doing x6 just 5# shy of your 1RM and doing it tempo to boot

Andrea De Vries
Andrea De Vries
August 24, 2021 6:12 pm

Been doing the invictus gymnastics program – more time on my hands is definitely paying off!

Neil Stagner
Neil Stagner
August 24, 2021 5:17 am

A:
Push press:
95×6
100×5
105×6
105×5 + 2 failed reps
105×5

B:
(Scaled) 3 rounds exactly
12 minutes of:
40 Single-Unders (still working on my doubles)
20 Alternating Dumbbell Snatches (55 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (35 lbs – 40-feet down and back, switch arms on return back)

Blake Shealy
Blake Shealy
August 23, 2021 6:52 pm

Anybody: what’s a “fair” replacement for double-unders?

Last edited 1 month ago by Blake Shealy
Jeremy
Jeremy
August 23, 2021 7:21 pm
Reply to  Blake Shealy

Stack 2 45lbs plate and ‘box jump’ them

Blake Shealy
Blake Shealy
August 24, 2021 5:50 am
Reply to  Jeremy

This is CF so I assume bumpers, not steel

barefoot squatter
barefoot squatter
August 24, 2021 12:59 pm
Reply to  Blake Shealy

haha, for real – don’t even know what steel plates look like anymore – I’ve been doing ‘air double unders,’ for the moment basically training my brain / body to get used to the double under motion but without the rope to trip or whip the hell out of myself with