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

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Alternating Dumbbell Snatches (50/35 lbs)

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Chris M.
Chris M.
September 8, 2021 10:35 am

A. Shoulder Press – 5 x 95, 115, 125, 135, 145
B. As Rx (except strict stationary dips and 45# DB) – 4 rounds + 4
… muscle endurance anyone?

Logan Harris
Logan Harris
September 7, 2021 4:43 pm

A. 125-130-135-140-145(4 reps only)
B. 6 + 3

Candy Olkey
Candy Olkey
September 7, 2021 1:26 pm

Yesterday’s
A. Shoulder Press x 3-5 reps @ 20X1
65#,70, 75×4, 75×3, 75×4

B. AMRAP 12 Min – 4 Rounds + 22 reps
6 Strict seated shoulder press @ 65# – UB, 3/2/1 remaining rounds
9 Strict Stationary Dips – 6/3 all rounds
12 Alt DB Snatches @ 35# – UB switched hands with DB on ground

C. 2 Rounds for Quality
20 Med Ball Sit Ups
20 Weighted GHD Hip Ext @ 10#
20 Weighted Russian Step Ups @ 20# (10/leg)
20 Med ball Slams
20 Weighted Cossack Squats @ 20#
20 Alt weighted russian twist @ 10#

Jeremy Hammock
Jeremy Hammock
September 7, 2021 12:33 pm

3 min on 30 sec off 5 rds
400 row
5 strict pull-ups
Max power clean 155
7-7-8-7-8
37 reps total

barefoot squatter
barefoot squatter
September 7, 2021 11:37 am

Just called them, based on SugarWOD looks like they posted today’s yesterday… yesterday’s which I’ll do today, should’ve been:
Against 3:00 running clock (for 5 total rounds)
400m Run
4 Ring Muscle Ups
Max Reps Power Cleans @ 155#

Janelle Winston
Janelle Winston
September 7, 2021 1:25 pm

So the women’s weight is 110?

barefoot squatter
barefoot squatter
September 7, 2021 1:27 pm

sorry, forgot to add 2:00 rest… did not get the women’s Rx unfortunately

Jeremy Hammock
Jeremy Hammock
September 7, 2021 7:30 pm

Dang man! Only took 30 sec haha
No thing. Got me breathing good!

Barefoot Squatter
Barefoot Squatter
September 8, 2021 6:53 pm
Reply to  Jeremy Hammock

that’s Rx++ doing with row instead of run and impressively consistent considering only 30 sec of rest

Mugu
Mugu
September 7, 2021 11:01 am

Well since I skipped yesterday,
I’ll do today’s…

5 sets of 5 strict press
95-115-115-135-145 (tried 155, didn’t get more than 2” off my front rack haha

12 min amrap was
5 rounds exactly.
This one was rough for me
HSPU done with 30” box

Janelle Winston
Janelle Winston
September 7, 2021 10:18 am

Does anyone have an email address to contact them? I don’t think Michele comes on here any more.

Mugu
Mugu
September 7, 2021 10:28 am

I noticed that. Call them. They’re the San Diego one, right?

Joram Hadden
Joram Hadden
September 7, 2021 10:13 am

Same workout as yesterday

Jeremy Hammock
Jeremy Hammock
September 7, 2021 6:52 am

Deff a typo

Looks like it should
1. Clean / jerk
2. Snatch
3. Dl

One of these according to warmup
Just a guess 🤷🏻‍♂️

Neil Stagner
Neil Stagner
September 7, 2021 8:21 am
Reply to  Jeremy Hammock

This is the exact warmup from august 3 which was a bench press day

Jeremy Hammock
Jeremy Hammock
September 7, 2021 8:40 am
Reply to  Neil Stagner

We’ll dang! Guess I’ll bench today haha
Should be fun!

barefoot squatter
barefoot squatter
September 7, 2021 10:19 am
Reply to  Jeremy Hammock

Just looked on Fitness thinking we could figure out based on that but they have the same too

Mugu
Mugu
September 6, 2021 9:46 pm

NOT GOOD ENOUGH. DO IT AGAIN.

mistakes happen

Janelle Winston
Janelle Winston
September 6, 2021 10:41 pm
Reply to  Mugu

Lol No! I didn’t like it the first time! 😂

barefoot squatter
barefoot squatter
September 7, 2021 10:17 am
Reply to  Mugu

haha well I didn’t know they were that dissatisfied with my performance yesterday too

Mugu
Mugu
September 7, 2021 10:29 am

Good for me, I went hunting yesterday so I didn’t workout, so it’s no issue here haha

Galvañ
Galvañ
September 6, 2021 9:20 pm

I guess it would be a mistale, wouldn’t it?

Mike
Mike
September 6, 2021 7:52 pm

Same workout as Sep 6?? Workouts seem to be recycled weekly now daily

Zac
Zac
September 6, 2021 7:40 pm

So the exact same workout as the 6th?

Neil Stagner
Neil Stagner
September 6, 2021 7:51 pm
Reply to  Zac

I was wondering the same