performance

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

Subscribe
Notify me of
guest
18 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Aaron Danielson
Aaron Danielson
December 18, 2021 1:25 pm

A.
bench 115-125-125
subbed 8 ring dips
red band
floor progressions

B rx 15:35

Kevin Watts
Kevin Watts
December 15, 2021 4:30 pm

A. Done, did 135# floor press ( no bench)
B. 11:33 40#db

Kortney
Kortney
December 14, 2021 4:41 pm

12:00
3×5@85
:45 l sit

Toni Martos
Toni Martos
December 14, 2021 1:48 pm

A.done
B. Done 17,5kg dbs
11:00

Jeff
Jeff
December 14, 2021 1:44 pm

A: 165 Bench, 12 Dips, Hanging Knee Raise
B: 13:40 with 35#. I did squat cleans and I am not sure if that was prescribed or not.

Kevin Watts
Kevin Watts
December 15, 2021 4:34 pm
Reply to  Jeff

Good work Jeff, yes it would be assumed squat cleans unless power cleans are specifically prescribed

Ryan Wingers
Ryan Wingers
December 14, 2021 1:33 pm

A. 135, 135, 155 bench
Green band face pulls

B. 10:00

Shan
Shan
December 14, 2021 6:55 am

M55
10:31 for WOD at 35lbs

Andrew Craig
Andrew Craig
December 14, 2021 4:45 am

135 lb bench
8 dips

12:50 with 35lb KB’s and DU

Anthony
Anthony
December 14, 2021 4:22 am

A: 155# bench
B: 9:50. Did 60 SU and used 25# DB.

Fun workout today!

Al F
Al F
December 13, 2021 10:48 pm

Todays looks like fun 👍 Big day today as going in for surgery on my arm 🔪 hopefully all goes well and I can get on with the recovery and join you all again soon
Stay safe everyone 👊

Mike Slagle
Mike Slagle
December 14, 2021 1:29 pm
Reply to  Al F

I’m just seeing this Al. I hope the surgery went well. Praying for your recovery as I type!

Al F
Al F
December 14, 2021 2:06 pm
Reply to  Mike Slagle

Thanks Mike appreciate it 👊 all went well just super sore at the moment. Long and slow recovery I think, but gonna use it to get stronger in other areas 💪

Janelle Winston
Janelle Winston
December 15, 2021 3:25 pm
Reply to  Al F

Glad it went well. Wishing you a speedy recovery!

Al F
Al F
December 17, 2021 11:06 pm

Thanks Janelle 👍 all went well thank you, still pretty sore but easing up every day! Going to be a long slow recovery but worth it in the end

Anna
Anna
December 13, 2021 7:29 pm

Could you please explain  @ 2111? Thanks

Schwanny
Schwanny
December 13, 2021 8:55 pm
Reply to  Anna

It’s the tempo for the lift or movement. 2111 is 2 counts down (or eccentric) 1 count at the bottom, 1 count up (or concentric) and 1 count at the top of the lift. Then an “X” means “explode” so 21×1 means 2 counts down, 1 count at the bottom, explode up (fast and powerful) and 1 count at the top.

Anna
Anna
December 13, 2021 9:13 pm
Reply to  Schwanny

Thank you so much. 👍

Scroll to Top