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.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.
B.
Against a 3-minute running clock…
25/18 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses (50/35 lbs)
12 Push-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
Gyms locked down, only have skipping rope and 50lbs dbs
A.Shoulder Press
Set 1@ 30lbs db x12
Set 2@ 40lbs db x3
Set 3@ 45 lbs db x3
Set 4/5/6 @50lbs db x10
Rest as needed
B. Against a 3-minute running clock…
25 cal AB (subbed for 300 skipping rotations)
immediately followed by AMRAP
12 Db PP (50lbs)
12 Push-Ups
2 rnds/1.5 rnds/1.5 rnds (6 push ups just as timer went off, so 3 or 4 reps shy of 1.5 rnds)
A.
Shoulder Press
*Set 1 – 3 reps @ 95#
*Set 2 – 3 reps @ 95#
*Set 3 – 3 reps @ 95#
*Set 4 – 10 reps @ 95#
*Set 5 – 10 reps @ 95#
*Set 8 – 10 reps @ 95#
B)
3 rounds
25 Calorie Row
12 Dumbbell Push Presses (50 lbs – sets of 9 + 3 reps)
12 Push-Ups (broke into sets of ~5 reps)
A) 65-85-95-115-125x
B) 4+12 @ 35# DBs
Assault Bike @ 1:32, 1:49, 1:48
A. Shoulder Press
3×110, 3×120, 3×130, 10×130, 10×130, 10×130
B. 5+1 (w/ 55s)
C. 12-min Thruster training
12/212
A. 10×105 10×110 6×115
B. RX on echo bike 25 cals 1:11-1:12-1:16
27 reps-26 reps-22 reps 3rds + 3 reps total
A. 110 x 10
B. 4 rounds total
A) 65, 70, 75, 75, 80, 82
B) 3 rounds exactly
A. This did not go as planned!
3×70#/3×75/3×80/8×80/7×80/6×80
B. 3 rounds + 1 push press. Exactly 1 round each time, except the last one where I snuck in the extra press 😂 Man, I could barely string together 4 push-ups after those presses.
Excellent work Anika! I basically took the entire month of December off because of my work schedule. So I knew right out of the gate that whatever I thought I could do…I couldn’t! So I made my pride stay in the house while I went to the garage and tried to push hard and do whatever my body would allow me to do.
Short time today
Emom
Even bench press
Odd shoulder press
Bench sets
10-135 10-155 8-185 6-195 4-215 2-225
Shoulder press
10-10-8-6-4-2 95lbs
12 min Emom
1. Run 300
2. 12 db pp 40s
3. 20 pushups
95 95 95
Deadlifted today (it’s been 1-2 weeks)
Worked up to a single @ 495
+
5x @ 405
5x @ 415
5x @ 425
3x @ 455
B. Completed 3 rounds, RX against 3 min clock
(25 cal AB + 12 db push-press @ 50’s + 12 PU)
A. Shoulder Press
55#x3, 60×3, 65×3, 60×10, 61.5×10, 61.5×6
B. Against 3 min running clock – RX
Round 1 – AB-1:45 / 19 reps
Round 2 – AB-1:45 / 18 reps
Round 3 – AB-1:42 / 22 Reps
Total 2 Rounds + 11 reps
C. Ski Erg Tabata
5 Rounds 30s work / 30s rest
110m / 111m / 110m / 108m / 111m
6 cals each round
I should’ve done like you and gone down in weight after the 3rd set of shoulder press. Each set I kept talking myself into thinking I could complete the 10 reps 😂
140 on press
RX. 5 rounds + 12 reps
So impressive!
105 on press
Rowed 30 cals
35 lbs
3 rounds plus 18 reps
Started with about 30 mins of body building back and biceps.
A: 95, 100, 105, 110, 115, 120 lbs
B: 18 cal echo. 3 sets against a running clock @ 50 lb DBs. Total of 68 strict press, 60 push up
Only got to 75lb set of 10 on press
18 cal row each time
3 +8 with 35 lb KB”s
25 calories of assault is a buy in and then every set I have to do the couplet? Thanks
I did the buy in all three rounds. Was that wrong? I only got 2 rounds and 14 reps of the amrap.