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.

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Justin Nadeau
Justin Nadeau
January 6, 2022 11:28 am

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)

Chris Capozzi
Chris Capozzi
January 5, 2022 1:53 pm

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)

Last edited 4 months ago by Christopher Capozzi
Aaron Z
Aaron Z
January 5, 2022 12:12 pm

A) 65-85-95-115-125x
B) 4+12 @ 35# DBs
Assault Bike @ 1:32, 1:49, 1:48

Luke Tipton
Luke Tipton
January 4, 2022 7:43 pm

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

Aaron Danielson
Aaron Danielson
January 4, 2022 3:57 pm

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

Ryan Wingers
Ryan Wingers
January 4, 2022 3:16 pm

A. 110 x 10
B. 4 rounds total

Bradley A Schwartz
Bradley A Schwartz
January 4, 2022 2:48 pm

A) 65, 70, 75, 75, 80, 82
B) 3 rounds exactly

Anika Tipton
Anika Tipton
January 4, 2022 1:47 pm

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.

Candy Olkey
Candy Olkey
January 4, 2022 2:11 pm
Reply to  Anika Tipton

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.

Jeremy Hammock
Jeremy Hammock
January 4, 2022 1:01 pm

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

Matt Mausolf
Matt Mausolf
January 4, 2022 12:40 pm

95 95 95

Blake Shealy
Blake Shealy
January 4, 2022 12:21 pm

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)

Candy Olkey
Candy Olkey
January 4, 2022 11:05 am

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

Anika Tipton
Anika Tipton
January 4, 2022 1:51 pm
Reply to  Candy Olkey

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 😂

Tommy Moran
Tommy Moran
January 4, 2022 10:43 am

140 on press
RX. 5 rounds + 12 reps

Last edited 4 months ago by Tommy Moran
Anika Tipton
Anika Tipton
January 4, 2022 1:49 pm
Reply to  Tommy Moran

So impressive!

Shan
Shan
January 4, 2022 7:04 am

105 on press

Rowed 30 cals
35 lbs
3 rounds plus 18 reps

Last edited 4 months ago by Shan
Anthony
Anthony
January 4, 2022 4:27 am

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

Andrew Craig
Andrew Craig
January 4, 2022 4:00 am

Only got to 75lb set of 10 on press

18 cal row each time
3 +8 with 35 lb KB”s

John
John
January 4, 2022 1:13 am

25 calories of assault is a buy in and then every set I have to do the couplet? Thanks

Alex Powell
Alex Powell
January 4, 2022 5:21 am
Reply to  John

I did the buy in all three rounds. Was that wrong? I only got 2 rounds and 14 reps of the amrap.