Workout of the Day
A. Incline Close Grip Bench Press: 1RM
B. Drop 20% of A: 2 Sets – AMRAP
C. Standing DB Shoulder Press: 3 Sets – 20 Reps
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For Time:
5-4-3-2-1
Shoulder to Overhead @80%
Rope Climbs
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Shoulder Press
All posts tagged Shoulder Press
This weeks Lifestyle Practice for ‘Week 5’ of the Challenge is to meditate for 10 minutes a day. This is one of the easier ones to do in my opinion. Through ten minutes of focus and calm each day, you’ll learn to notice your thoughts, your body, and your breathing, allowing you to live in the present moment (and giving you more control over your mind).
Our good friend JC will be our sponsor for this week. JC is a Body Worker specialized in Structural Integration. Her main focus is Functional Muscle Rehabilitation (FMR). She uses Neurokinetic Therapy, IASTM, Kinesiology Taping (Rock Tape) as well as Functional Movement Screening (FMS) to identify movement pattern dysfunction and eliminate painful errors that disrupt normal body function. JC is listed as a “Pro” on Kelly Starrett’s MWOD list and is a National Board Certified Massage and Body Work Practitioner.
She is also a CrossFit Level 1 Coach and an avid dog lover.
The winner of this weeks ‘Lifestyle Practice’ will get some pretty sweet goodies.
PLAY TO WIN!
-Joey
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Workout of the Day
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press: 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
-Rest 2 Minutes-
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press: 1 rep @ 101-105%
**Compare your results to January 5, 2016**
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Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
Workout of the Day
Five sets of:
A1. Dumbbell Shoulder Press: 4-6 reps @ 2011
-Rest 60-90 seconds-
A2. Farmer’s Carry: 100 Meters
-Rest 60-90 seconds-
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B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses 95/65
-Rest 4 minutes-
C. Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings 70/53
15 Push-Ups
Workout of the Day
Five sets of:
A1. Back Squat: 10 reps @ 30X0
-Rest 30 seconds-
A2. Single Arm Dumbbell Rows: 10 reps each arm @ 2111
-Rest 30 seconds-
A3. Heavy Kettlebell Swings: 10 reps
-Rest 30 seconds-
A4. Dumbbell Shoulder Press: 10 reps @ 20X1
-Rest 2 minutes-
Workout of the Day
Four sets of:
A1. Shoulder Press – 3-5 reps @ 20X1
-Rest 90 seconds-
A2. Toes to Bar – 10-15 reps
-Rest 90 seconds-
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Three sets for max reps of:
Pull-Ups – 60 seconds
-Rest 30 seconds-
Thrusters 95/65 – 60 seconds
-Rest 30 seconds-
Double Unders – 60 seconds
-Rest 30 seconds-
Workout of the Day
Four sets of:
Shoulder Press – 3-5 reps @ 20X1
-Rest 2-3 minutes-
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Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Workout of the Day
6 sets of:
Shoulder Press – 2 reps @ 20X1
-Rest 2-3 minutes-
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Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups 10 reps
15 Thrusters 95/65#
30 Double-Unders 30 reps
