Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Tag Archives: Push Press
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Tuesday 04.29.25
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Sunday 04.27.25
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …
Friday 04.18.25
Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push Press, with Dumbbells 10 Dumbbell Press 10 Step-Ups Strength 5 rounds: 8 Push Press 8-8-8-8-8 B. 8 Strict Pull-Up 8-8-8-8-8 *Superset A and B then rest 3 minutes Note: you should build to a weight …
Thursday 04.03.25
Warm-Up A) 400m Run Then, 3 rounds of: 10 Dumbbell Press 10 Walking Lunges 10 Burpees With no Push-Up B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 2×2 @ -8% of 2@ RPE …
Friday 03.28.25
Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …
Tuesday 03.18.25
Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …
Wednesday 03.12.25
Warm-Up A) 3 Rounds: 8 Calorie Bike 16 Walking Lunges 8 Hand Release Push-Ups, with a pause B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Ring Dips 4 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up …
Monday 01.13.25
Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …
Tuesday 01.07.25
Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Friday 12.27.24
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …