Warm-Up A) 2 Rounds: 4 Windmills, each side 8 Dumbbell Power Cleans 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Power Clean 1 Press 2 Push Press 2 Split Jerk 20 Seconds Rest Strength 1 Power Clean + 1 Push Press + 1 Split Jerk (1 + 1 + 1) = 1 …
Tag Archives: Push Press
Monday 07.01.24
Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Monday 06.24.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 1 Round: 300m Row 10 Push Press, with an empty bar 20 Sit-Ups Strength Push Press 5@ RPE 7 5@ RPE 8×2 sets 5@ RPE 9×2 sets Strength Tip Objective: build to an RPE …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Saturday 06.22.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups 20 Air Squats B) 2 Rounds: 4 Sumo Deadlift High Pull 4 Front Squat, with an empty barbell 4 Push Press, with an empty barbell 200m Run Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength …
Wednesday 06.19.24
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …
Friday 06.14.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: …
Tuesday 06.04.24
Warm-Up A) 3 Rounds: 100m Run 10 Single-Unders 10 Ball Slams B) 3 Rounds: 10 Strict Press, with an empty bar 10 Russian Swings 10 Calorie Bike Strength Push Press 5 @ RPE 7 5 @ RPE 8 5 @ RPE 9x2sets Strength Tip Objective: build to an RPE of 9 then perform the same …
Monday 06.03.24
Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x 2 rounds: 4 Front Squats, with an empty barbell 4 Push Press, with an empty barbell 4 Hang Clean, with an empty barbell Sit-Ups in the remaining amount of time Strength Clean 2 @ RPE 6 …
Tuesday 05.28.24
Warm-Up A) 1 Round: 200m Row 10 Ball Slams 10 Burpees 10 Walking Lunges 200m Row B) 2 Rounds: 6 Strict Press 3 Split Jerks 6 Push Press 3 Split jerks Strength 1 Push Press + 1 Split Jerk 1 set @ RPE 8 Strength Tip Objective: perform only one heavy set of the complex. …
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Saturday 05.18.24
Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand Hold 20 sec Rest 20 sec Plank Hold 20 sec Rest Strength 1 Push Press + 2 Split Jerk 1 rep every 2 minutes x 7 rounds @ RPE 7 Objective: build to an RPE …