Check out our FREE Blueprint to Thrive webinar here.

Floor Press

Floor Press, Toes To Bar, Push Ups, Running

Metabolic Conditioning, Skill, WOD /

STRENGTH 
1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.
METCON
AMRAP 16:
10 Strict T2B10 Push-ups 400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. No rest.*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest. *Complete all reps explosively – no pause*Alternate back and forth until sets are complete.

Floor Press, Toes To Bar, Push Ups, Running Read More »

Floor Press, Sumo Deadlift High Pull, Push Press

Metabolic Conditioning, WOD /

STRENGTH
 1) Floor Press: 5-4-3-2-1+. Rest 2:00
2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.
METCON
 ”Heart Breaker”
AMRAP 8
15 Push Press (115, 75)
15 SDHP (115, 75)
EXTRA CREDIT 
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

Floor Press, Sumo Deadlift High Pull, Push Press Read More »

Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart

Metabolic Conditioning, Strength, WOD /

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose

Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart Read More »

Floor Press, Handstand Walk/Hold, Tricep Extension, Curls, Toes to Bar

Metabolic Conditioning, WOD /

STRENGTH
Close Grip Floor Press: 3RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.

METCON 

Not for time:
”Buy in”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (50s, 25s)
Barbell Curls (95, 65)
T2B
Then,
”Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
22:00 Cap on this work

Floor Press, Handstand Walk/Hold, Tricep Extension, Curls, Toes to Bar Read More »