Shoulder Pump Monday

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RED (RX):
As far as possible in 12 minutes:
1 Strict HSPU
2 OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …

WHITE:
As far as possible in 12 min.
1 Strict HSPU
2 OH Barbell Lunges (65/45 lb.)
2 Strict HSPU
4 OH Barbell Lunges
and so on …

BLUE:
As far as possible in 12 min.
1 Pike Push-up
2 OH Plate Lunges
2 Pike Push-ups
4 OH Plate Lunges
and so on …

Leg Intensive

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RED (RX+):
Heavy 4-rep weighted Pull-up

Then,

AMRAP in 15 Minutes:
6 Front-Rack Lunges (185/125 lb.)
8 Weighted Pull-ups (50/35 lb.)

WHITE (RX):
Heavy 4-rep weighted Pull-up


Then,

AMRAP in 15 Minutes:
6 Front-Rack Lunges (155/115 lb.)
8 Weighted Pull-ups (40/25 lb.)
AMRAP 15 min.

BLUE:

4 reps Strict Ring Pull-ups or Negatives

Then,

AMRAP in 15 Minutes:
6 Front-Rack DB Lunges
Strict Ring Pull-ups

Only 3 Days Left

37820076_1747082538707013_15386243596550144_nRED (RX):
4 Rounds for Reps:
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.)
1 min. Rest

WHITE:
4 Rounds for Reps:
1 min. Row (cal.)

1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (35/25 lb.)
1 min. Rest

BLUE:
4 Rounds for Reps:

1 min. Row (cal.)
1 min. MB Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest

It’s going to be a long one…

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RED (RX+):
For Total Time:
1-k Run

3 Rounds:
20 Hip Extensions
15 Shoulder-to-Overhead (135/95 lb.)

800-m Run

3 Rounds:
20 GHD Sit-ups
15 Shoulder-to-Overhead (135/95 lb.)

400-m Run

WHITE (RX):
For Total Time:

1-k Run

3 Rounds:
15 Good Mornings (95/65 lb.)
15 Shoulder-to-Overhead (95/65 lb.)

800-m Run

3 Rounds:
20 V-Ups
15 Shoulder-to-Overhead (95/65 lb.)

400-m Run

BLUE:
For Total Time:

800-m Run

3 Rounds:
15 Good Mornings
10 Shoulder-to-Overhead

600-m Run

3 Rounds:
15 V-ups
10 Shoulder-to-Overhead

400-m Run

But first Coffee…then WOD

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**This is a Partner WOD with 4 rounds of 8-minute windows, in which the pairs accumulate as many calories (machines) or reps (barbell) as possible, switching as necessary with no minimum work requirement before switching.

AMRAP in 8 minutes:
Row for Calories

1:00 REST

AMRAP in 8 minutes:
Power Snatches for reps (115/75 lb.)
**Barbell cannot touch the ground when switching

1:00 REST

AMRAP in 8 minutes:
Assault Bike for Calories

1:00 REST

AMRAP in 8 minutes:
Squat Cleans for reps (115/75 lb.)
**Barbell cannot touch the ground when switching.

 

Building Shoulder Stability

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RED (RX+):
20 Minute AMRAP:
50 Double-unders
100-m One-Arm OH DB Carry R (70/45 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)

WHITE (RX):
20 Minute AMRAP:
50 Double-unders
100-m One-Arm OH DB Carry R (50/35 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)

BLUE:
20 Minute AMRAP:
75 Single-unders
100-m One-Arm OH DB Carry R
75 Single-unders
100-m One-Arm OH DB Carry L
75 Single-unders
200-m Front-Rack DB Carry (double arm)

**Scale Load as needed
**Each 100m will count as 1 Rep

Rest Day or Nah???

IMG_2270RED (RX+):
For Time:

9 KB Snatches (32/24 kg.) each side
15 Chest-to-Bar Pull-ups
21 Burpees
15 KB Snatches
21 Chest-to-Bar Pull-ups
27 Burpees
21 KB Snatches
27 Chest-to-Bar Pull-ups
36 Burpees

WHITE (RX):
For Time:

18 KB Swings (32/24 kg.)
15 Chest-to-Bar Pull-ups
21 Burpees
30 KB Swings
21 Chest-to-Bar Pull-ups
27 Burpees
42 KB Swings
27 Chest-to-Bar Pull-ups
36 Burpees


BLUE:

3 Rounds for Time:
18 KB Russian Swings
15 Jumping Chest-to-Bar Pull-ups
21 Burpees