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.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

guest
18 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Caleb Cortez
Caleb Cortez
September 17, 2021 4:42 pm

A.
BW: 168
Shoulder Press 135lbs 8-8-8
Strict Pull Up 10-10-11

B.
As Prescribed 5:43

Neil Stagner
Neil Stagner
September 17, 2021 1:39 pm

A: scaled
BW:160lbs
Shoulder press 95lbs: 8-8-7
Strict Pull up BW: 13-12-10
Rest 3 minutes

B:
20lb wall ball
-Long walk across gym
Stationary dips
8:14

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:44 pm

A. Strict Press @ 65# (approx 48% of bodyweight) 10/10/9
Strict Pull Ups 8/7/6

B. For Time – RX – 11;07
***Strict Ring Dips up until rep 5 of the set of 8. Mostly done in doubles and singles

C. Tire Flips x 6
3 Sets
Sledge Hammer swings x 25 each arm
3 Sets
Tire jump through and over x 20
Lateral tire jump through and over x 20

Last edited 4 months ago by Candy Olkey
Anika Tipton
Anika Tipton(@anikatipton)
September 17, 2021 11:11 am

A. Used 85# on the press, prob about 55% of my body weight 😬 6 and 7/6 on both/6 on both
B. 7:23 using the thin red band for dips
Travis’ core workout #1
Happy weekend everybody!

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:46 pm
Reply to  Anika Tipton

Heavy presses Anika! Really fast work on that metcon too!

Mike Slagle
Mike Slagle(@mike_slagle)
September 17, 2021 8:12 am

A. Strict press at 115
8, 7, 6
Strict pull-ups
11, 10, 9

B. Rx: 6:16
Those last three sets of ring dips were rough. Have a great weekend friends!

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:46 pm
Reply to  Mike Slagle

Super work Mike! Have yourself a great weekend!!

Blake Shealy
Blake Shealy
September 17, 2021 7:17 am

Needed a break from shoulder pressing! Switched for bench press today.

A. Bench AMRAP @ 225 (12x, 9x, 8x)
15s
Strict PU AMRAP (13x, 10x, 10x)
3min

B. RX @ 7:52 (ring dips & 20# WB)

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:47 pm
Reply to  Blake Shealy

Killed this one Blake..outstanding!!

Mugu
Mugu
September 17, 2021 6:07 am

80% hahaha nope
3 sets
Seated DB strict press 55#
13- 11-10
Strict pull ups
10-10-10

Workout done with stationary dips. No rings today.
6:24
What an arm pump.

Blake Shealy
Blake Shealy
September 17, 2021 7:26 am
Reply to  Mugu

Lucky– those ring dips suuck

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:49 pm
Reply to  Mugu

Nice job Mugu! I thought about doing stationary dips because I have to do WB outside of the garage and rings are inside..but as the rounds of dips came quicker the extra few seconds to get back in the garage was well needed!!

Alberto Galan Gonzalez
Alberto Galan Gonzalez
September 17, 2021 12:57 am

8 reps with 80% BW?! 🤔

Blake Shealy
Blake Shealy
September 17, 2021 5:39 am

I know! Seems a bit high for higher rep strict press. Who knows?

Last edited 4 months ago by Blake Shealy
Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 9:59 am
Reply to  Blake Shealy

A little high for higher rep??? Ummmm…this girl can’t even come close to 1 rep at 80%…so I’m thinking this is some kind of fat joke.

Anika Tipton
Anika Tipton(@anikatipton)
September 17, 2021 11:13 am
Reply to  Candy Olkey

😂

Janelle Winston
Janelle Winston(@AKwinst)
September 17, 2021 11:22 am
Reply to  Candy Olkey

LOL they were confused and thought that they were programing for Elite athletes. 80% would be around 120lbs which is 25#’s over my 1 RM for Strict Press…..

Candy Olkey
Candy Olkey(@clolkey)
September 17, 2021 12:51 pm

Same for me…my 1 RM is 89# and 80% would be 108#..ummmm…