Check out our FREE Blueprint to Thrive webinar here.

push press

Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.METCON3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-upsEXTRA CREDIT Banded Triceps Complex– Supinated grip pushdown (median head of triceps) x 90s Max Reps– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps– Overhead Extension (all three heads + anconeous) x 90s Max Reps

Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls 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 »

Gymnastics Skill Work, Push Press, Sit Ups, Double Unders

Metabolic Conditioning, Skill, WOD /

GYMNASTICS SKILL CYCLE, WEEK 1
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side

METCON 
For time:
30 Push Press (95, 65)
60 Abmat Sit-ups
90 Double Unders
20 Push Press
50 Abmat Sit-ups
100 Double Unders
10 Push Press
40 Abmat Sit-ups
110 Double Unders

Rx+:(T2B in place of Abmat Sit-ups reps of 40-35-25)
22:00 Cap

EXTRA CREDIT
Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

Gymnastics Skill Work, Push Press, Sit Ups, Double Unders Read More »

Push Press, Wall Climbs, Rope Climbs, Run

Metabolic Conditioning, Strength, WOD /

STRENGTH
Push Press: Build to a 3RM. Rest 2:00
– 5-6 sets to build to a 3RM.
– Reset on each rep
– Rx+ Touch n Go
*Between sets perform Banded Facepull-apart x 15. 

METCON
AMRAP 15:
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run

EXTRA CREDIT (55:00 – 60:00)
KB Trap 3 Shrugs: 3 x 10 each. Rest 60s.
– Front + Side + Behind Back

Push Press, Wall Climbs, Rope Climbs, Run Read More »