PERFORMANCE

Warm-Up.

Choose one of the following and spend 5 minutes with it:

“Mind Muscle” Foot Love

“Mind Muscle” Calf Love

“Mind Muscle” Shin Love

Followed by…

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Power Cleans (or Heavy KB Swings)

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.

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Chris
Chris
September 7, 2021 7:42 am

B)
Rx – 5 rounds & 2 reps

4/5 HSPU UB – should have gone 5/5
3/5 Dips UB – 2 x 6/3

Slow and steady snatches – dropped BD between reps

Janelle Winston
Janelle Winston
September 6, 2021 5:36 pm

A. Did B first so I had nothing left.
55,65, 75 x 3, 75 x 4, 75 x 4

B. 5 + 6 – but with scales.

3 rounds of SHSPU then had to kip because my shoulders completely gave up after that.

1 round of RX ring dips then had to use my toes to assist. Still really hard for all that. Need to work on my dips!

Mike Slagle
Mike Slagle
September 6, 2021 6:10 pm

Good job getting the workout in! I hope you are doing well!

Barefoot Squatter
Barefoot Squatter
September 6, 2021 2:23 pm

A- 115×5, 120×5, 125×3, 125×3, 125×3
B- did last wk’s that i missed to get the pull ups in:
3RFT
30 cal row (performed 48 KB sumo deadlift high pulls @ 50#)
15 ctb pull ups (these were not pleasant)
10 strict handstand pull ups
10:45

Shan
Shan
September 6, 2021 1:14 pm

M54
65-80-90-100x 5
105 x 4

WOD
35lb db
4 rounds plus 6 HSPU

Jeremy Hammock
Jeremy Hammock
September 6, 2021 12:11 pm

Emom 2:30 strict press
5-136 5 5-145 5-155
3-165 3-165

12 min amrap
6 shspu
9 dips on dip station
12 alt db snatch 40lb db

7+5

Neil Stagner
Neil Stagner
September 6, 2021 9:41 am

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

95×5
105×4
105×4
105×4
105×4

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Pike Handstand Push-Ups (scaled)
9 Bar Dips (no rings) – scaled
12 Alternating Dumbbell Snatches (50lbs)

5 rounds exactly

Mike Slagle
Mike Slagle
September 6, 2021 8:58 am

A. Tempo strict press
125×5, 135×5, 145×4, 145×3, 145×3

B. Done with zpress with 44 lb kb
5+2

C. 12 min emom
12 kbs done with 80 lb kb
12 T2B
40 sec plank hold

Not my best day but I got work in. Enjoy the holiday friends!

Blake Shealy
Blake Shealy
September 6, 2021 8:58 am

C’mon Invictus– gonna’ need more than 5 sets of shoulder press for a workout

Bench: 100x @ 185/135 (50 & 50) in 14:10

Shoulder press & rear delt flys: 4×10, superset
(shoulder press @ 135 & flys w/ 15# db’s)

Lawrence Bogner
Lawrence Bogner
September 6, 2021 7:29 am

It has been a long time since I have been able to do handstand pushups with weight gain and shoulder issues. I always try when they are prescribed, though. Today I was able to do 2 in the first AMRAP round and then switched to push press. Very happy with that today.

A. 135, 145, 155 (4), 155 (4), 155 (3)

B. AMRAP 12′
Push Press x6 @ 155#
Straight bar dips x 9
DB Snatch @ 40#
4 rounds + 6 push press

Mike Slagle
Mike Slagle
September 6, 2021 8:59 am

Those are heavy push presses! Well done.