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)
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?
A. 125-130-135-140-145(4 reps only)
B. 6 + 3
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#
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
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#
So the women’s weight is 110?
sorry, forgot to add 2:00 rest… did not get the women’s Rx unfortunately
Dang man! Only took 30 sec haha
No thing. Got me breathing good!
that’s Rx++ doing with row instead of run and impressively consistent considering only 30 sec of rest
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
Does anyone have an email address to contact them? I don’t think Michele comes on here any more.
I noticed that. Call them. They’re the San Diego one, right?
Same workout as yesterday
Deff a typo
Looks like it should
1. Clean / jerk
2. Snatch
3. Dl
One of these according to warmup
Just a guess 🤷🏻♂️
This is the exact warmup from august 3 which was a bench press day
We’ll dang! Guess I’ll bench today haha
Should be fun!
Just looked on Fitness thinking we could figure out based on that but they have the same too
NOT GOOD ENOUGH. DO IT AGAIN.
mistakes happen
Lol No! I didn’t like it the first time! 😂
haha well I didn’t know they were that dissatisfied with my performance yesterday too
Good for me, I went hunting yesterday so I didn’t workout, so it’s no issue here haha
I guess it would be a mistale, wouldn’t it?
Same workout as Sep 6?? Workouts seem to be recycled weekly now daily
So the exact same workout as the 6th?
I was wondering the same