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Shoulder Press
3 x 55-65-75-80-85+
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press
30 Double unders
Rest 2 min
Repeat
Cashout – Accumulate 3 min in a Straight Bridge Hold.
Shoulder Press
55-65-75-80-85+ x3
60-70-80-90-95×8
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 25lbs
30 Double unders scaled 60 singles
Rest 2 min
Repeat
1st round: 4rds + 10 dumbells presses= 170
2nd round: 3rds + 22 singles (11 reps)= 141
Total: 311 reps
Great job everyone!! Nice class Mario 😉
Press x3
45 55 60 65 70×4
Wod with 15# bells
280 (136 / 144)
3 min bridge unbroken 🙂
Shoulder Press
3 x 55-65-75-80-85+
75-95-105-115-120×6
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 30# – first two rounds unbroken, small sets after that
30 Double unders – a mix of large and small chunks…
Rest 2 min
Repeat
236 – that second set of DB shoulder presses though…
Cashout accumulate 3min in a bridge – 3:40
Thanks coach Mario, great job 6amers!
33 Birthday Burpees!
Shoulder Press
3 x 55-65-75-80-85+
70-80-95-100-110# (3 reps… I was aiming for 5+, but it was just not happening this morning)
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press @25#
30 Double unders (60 singles)
Rest 2 min
Repeat
R1 = 135
R2 = 124
Total = 259
Cashout – Accumulate 3 min in a STRAIGHT BRIDGE HOLD.
33 birthday burpees
Shoulder press
100-115-135-145-150×3
4 minutes of 10 dumbbell presses (35#) and 60 singles
Round 1- 4 rounds plus 10 presses -170reps
Round 2 3+10-130 reps
300 total
Shoulder Press
3 x 55-65-75-80-85+
95-105-125-135-140×5
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 30#
30 Double unders
3 Rounds + 13DU
3 Rounds + 11 DU
Total = 284
Happy Birthday Mat!
Thanks Mario!
Shoulder Press
3 x 55-65-75-80-85+
55-65-75-70X2-70X3
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press
30 Double unders
Rest 2 min
Repeat
3 rounds 18 singles = 129
3 rounds 53 singles = 146
Total 275
Cashout – Accumulate 3 min in a Straight Bridge Hold.
Did about 2:30 in 3:30 I think but messed up counting
Then did 2:30 unbroken
Shoulder Press
3 x 55-65-75-80-85+%
#55-65-75-80-85 x 5
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 15#
60 singles
Rest 2 min
Repeat
285 reps
3 mins accumulation in straight bridge hold (one knee bent for most of it)
Shoulder Press x3
70-80-95-105-110×10 (I think the program is working!)
WOD @ 25#
4+7 DB SP
4+23 DU
Total – 360
Cashout – 3:30 to perform 3 min of straight bridge hold (2 sets)
Shoulder press x 3
35-45-55-65-65 (x12)
WOD:
AMRAP 4 mins:
10 DB press (15#)
30 Double unders
Rest 2 min
Repeat
total 244 reps (120 and 124)
Also, double under PR – did my first set of 30 unbroken.
also cashout – did it in 30 second sets over the span of about 5 minutes
Shoulder Press
3 x 55-65-75-80-85+
55-65-75-80-85# (4 Reps) No PR but okay with that after being away not feeling the best.
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 20#
30 Double unders *60 Singles
Rest 2 min
Repeat
4 rounds + 9 Reps, first AMRAP
4 rounds, second AMRAP
Score: 329
Cashout – Accumulate 3 min in a straight bridge hold; did in 3:50.
Thanks for the class Steph!
Shoulder Press
55-65-75-80-85+
35-40-45-50-55×3
AMRAP 4 min
10 (10) Dumbbell shoulder press
30 Double unders
Rest 2 min
Repeat
Total reps: 270
Shoulder Press X3
55% – 30lbs
65% – 35lbs
75% – 40lbs
80% – 45lbs
85% – 50lbs
WOD:
10 Dumbbell Shoulder Press
30 Double Unders (Did singles X 2)
Rest 2 minutes and repeat
Score of 305 with 10lb dumbbell
Cashout : 4:00 total time
WUx1 + CS
Shoulder Press
3 x 55-65-75-80-85+
65-75-90-95-100×2
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 20#
30 Double unders
Rest 2 min
Repeat
Score 170 1st 160 2nd Total = 330
Cashout accumulate 3min in a bridge – unbroken
Way to go am peeps!
Thanks Mario!
Shoulder Press x3
40-50-55-60-65(amrap-5)
WOD
AMRAP 4 Mins
10 DB Shoulder Press(10#)
60 SU/ 30 DU
Rest 2 mins
Repeat
Total Reps: 320
Cashout:
Accumulate 3 mins of Straight Bridge Hold
Total: 4.15
mob wux1
shoulder press x 3
65-75-85-95-100×2
WOD
AMRAP 4 min
10DB shoulder press 25#
30 DU ( x2 single)
rest 2 min and repeat
128 +130 =258
Press x 3:
55-60-65-75-80 (did 4 reps and failed on the 5th.)
WOD:
AMRAP in 4 mins
10 dumbbell press (10#)
30 double unders (60 singles)
Rest 2 mins and repeat
Round 1: 139
Round 2: 130
Total: 269
Thanks Shane!
Press X 3
125-145-170-180-190(6)
Wod with 40# and singles
Rd 1 – 3 rds and 3 Press
Rd 1 – 3 rds and 2 Press
Wu and mobility
Presses
75/90/105/110/115 x 10
Wod @ 25# (343 reps)
Shoulder press x3
50-60-70-75-80×4
WOD
AMRAP 4mins, rest 2mins and repeat
10 DB press(#10)
60 single skips
Rd 1-200 reps
Rd 2-200 reps
Shane you were right…next time heavier DB’s😊
Press x 3
40/50/55/60/65 x 2
WOD @ 10lb
Round 1 – 160
Round 2 – 135
Total – 295
First class back after a week of strep throat – felt great to be back in the gym!
wux1
group wu
Shoulder Press
3 x 55-65-75-80-85+
90-110-125-130-140×5
WOD
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press 25#
60 single unders
Rest 2 min
Repeat
score 315
Cashout accumulate 3min in a bridge – 4:15
WU + Group
Presses
75-90-100-110-115 x10
Wod @ 15# score > 329
Accumulated 3 mins in straight bridge hold kn 4:40
Warm up
Presses 85% …5x 65#
wod # 15 singles 234
Bridge hold 3 mins accumulated 4:30
Thanks Steph!
Press x3 up to 85#
Wod at 10# and singles = 304
Should Press x 3
45-50-60-65-70 (x4)
AMRAP 4 Minutes
10 Dumbell Shoulder Presses 15#
30 Double Unders
Rest 2 minutes
Repeat
Set 1: 3 Roundsx + 8 DBSP = 128
Set 2: 3 Rounds + 4 DBSP = 124
Total 252
Ouff…..strict shoulder presses were soooo hard. DU’s could have gone better
Presses
40-45-50-55-60 x8
AMRAP 4 Minutes
10 Dumbell Shoulder Presses 8# (this was too light)
30 Double Unders = 60 singles
Rest 2 minutes
Repeat
Set 1: 4 rounds + 10 DBSP = 170
Set 2: 4 rounds + 10 DBSP = 170
Total 340
Accumulated 3 mins in straight bridge hold in 4:02
OG
wu/mob/500m row + more mob.
bergener wu & 10 snatch press
snatch push press + OHS + snatch balance
(1+2+2) x3 @ 125# (wu: 85-105-115#)
(1+1+1)x3 @ 130#
snatch pulls x4
135-150-160-160-160#
Shoulder press x3
45-55-65-70-75# 8 reps
WOD
10# and du
130/122
252
Strict bridge 3 mins in 3:53
Thanks Shane
Workout in Chicago
Mobility + WU x 1
Snatch
6×1
55-60-65-70-75-85#
Pull above knee + Snatch
85# x 1
C&J
4×1
85-90-95-100#
Pull above knee + C&J
100# x1
Back Squat
100-110-120-135 x 5
Behind the head Push Press
3×12
35-45-50#
EMOM 10min
10 burpees
Should Press x 3
55-65-75-80-80 (x0)
AMRAP 4 Minutes
10 Dumbell Shoulder Presses 20#
30 Double Unders
Rest 2 minutes
Repeat
Set 1: 2 rounds + 4 DBSP with double unders = 84
Set 2: 3 Rounds + 8 DBSP with single unders = 128
Total 212
Should Press x 3
55-65-75-80-80%
55-60-70-75-80 (x 4)
AMRAP 4 Minutes
10 Dumbell Shoulder Presses 10#
30 Double Unders
Rest 2 minutes
Repeat
287 reps
Shoulder Press
3 x 55-65-75-80-85+
# 45-55-60-70-75(3)
As many rounds as possible in 4 minutes of:
10 Dumbbell shoulder press #15
30 Double unders (40+10)
Rest 2 min
Repeat
Score: 337
WOD with 10# DB = 329Reps