PERFORMANCE & Fitness
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.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
B)
3, 3, 3 (kipping)
7, 7, 7 (Rx)
10, 6, 7 (5 of 23 kipping)
A)
135 x 6
185 x 5
185 x 4
175 x 5
175 x 5
165 x 8
165 x 8
That last wod kicked my butt! Been working through some shoulder things but loved loved loved getting some bench time in!!! 95# for sets of 6 and got 8 reps in at 85#, and 6 reps in at 75#.
Changed it a bit because I wanted to add some running.
3RFT:
200m run
9 BBJO
9 SHSPU
200M Run
9 BBJO
9 SPU
200M Run
9 BBJO
9 TTB
30:36 – with several child related interruptions.
I like how you repackaged the workout. Well done, and way to push through with the interruptions!
DB Bench Press (14kg~30lbs)
A1. 5 sets of 6
A2. 2 sets for 12
B. Scaled
Push Ups = 60 reps
Strict Pull Ups = 30 reps
V-Ups = 65 reps
Didn’t post yesterday.
A. DL 5RM 325#. Felt easy.
B. Pull-ups 3 x max reps – 7, 7, 7
C. Bench 3×5 – 205#
D. 12 min AMRAP
Scaled to
3 CTB pull-ups
12 Alt Snatches 50#
12 Alt Bench Step Ups 50# DBs.
5 rounds + 1
E. Did not do burpee box jump overs. Right knee was too achy. Maybe later in the week.
A. Tempo bench press done at 185×5 reps
165: 7, 6 reps
B. Done with HR pushups. The rest was Rx.
HR pushups: 8, 8, 7
Pull-ups: 10, 10, 9
T2B: 4, 5, 5
This was a grind. Well done everyone who works through it.
Good job, man!!!
Thanks! You did great work today too!
A.
Bench sets all 225
Max reps 205 13,10
B. Strict reps
103 total
Yesterday interval mile in athletics period
4:55total time
1:15 1:15 1:11 1:15
B. 40lb dbs 20” box
6rds + 2
A. Up to 155lb for 6; then 2 Max sets @ 135lb for 14 & 10
B.
HSPU – 3,5,3
Pull ups – 7,6,6
TTB – 9,9,10
A1. Bench Press @ 20X1 – 85#x6, 95×6, 105×3, 105×4, 105×3
A2. Bench Press x max reps @ 95# – 5, 6
***Calves still very angry..so nixed the BBJO’s
B. 3 Sets for Quality
Landmine Sit Ups x 10
Landmine Russian Twist x 20
Landmine SA Row x 10/arm
Landmine kneeling straight arm twist x 20
Landmine kneeling SA press x 10/arm
Ski Erg x 1 min – 13cal / 221m, 14cal / 233m, 14cal / 236m
Good work today! I was feeling my calves today as well. I did some foam rolling and felt good enough to push through. You’re smart to listen to your body and adjust accordingly, and you got good work in!
Not sure why my calves are bothering me after running..almost like I’ve never run before. I even got out the Theragun (my son got me for my bday…that I had yet to use)..made them feel good in that moment..but didn’t last. I’ve been taking my magnesium..guess I need to try some good old fashioned 🍌 therapy.
You have all of the fun toys! Btw, you made the right choice. My calves are on fire today after all of those box jumps!
A.
Shoulder Press (don’t have a bench)
95×6, 105×6, 115×5, 115×5, 115×5
105×7, 105×7
B.
HSPU – 10, 8, 9
Pull-ups – 22, 19, 17
Toes-to-Bar – 10, 9, 9
Total = 113
Did kipping HSPU and pull-ups rather than strict.
Bench:
5×5 @ 225
AMRAP x2 @ 205 (8x & 6x)
Metcon:
9 burpee box jumps + 5 HSPU
9 burpee box jumps + 10 strict PU
9 burpee box jumps + 10 TTB
Usually pretty good at the HSPU, but my shoulder were gone. I was a little confused when I went to press up and nothing moved…