Push Press

10-minute Warm-up/Set-up


E5MOM for 25 minutes

  • 15 cal Assault Bike or 200m Run
  • 1 Round of DT with 80lb Sandbag
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
  • 1 Round of Cindy
    • 5 Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

10 min Set-up/warm-up


Deadlift

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 3
  • 1 x 2
  • 1 x 3

5 x 12

  • Seated Rows
  • Reverse Hypers

5 x 12

  • Lat Pull Downs

10 min Set-up/warm-up


10 Rounds of E1.5MOM

  • 1 x Snatch (140/95)
  • 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

  • 1 x 25m Med-Ball Bear Hug Carries (80/50)
  • 8 x Med-Ball Shoulder-to-Overhead
  • 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs

Partner – Alt E90S Until You Reach 5000m on Rower

  • Partner 1
    • Max Row
  • Partner 2
    • 9 Deadlift (115/75)
    • 6 Hang Cleans
    • 3 Push Press
    • rest
  • Switch at the end of 90 seconds.

8 min ALT EMOM

  • Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
  • Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

  • 5 Push press (75lb / 55lb)
  • 4 Thrusters
  • 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

  • 10/8 Cal Assault Bike or 12/10 C2 Bike
  • 5 Push-ups

Resources and Guides


Bored? Here are a few articles for you.

Tags:

Partner Workout

30 Rounds Combined For Time

  • 6 burpees over-the-bar
  • 3 power cleans (115 / 80)
  • 3 front squats
  • 3 push press
  • 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.


Resources and Guides


Bored? Here are a few articles for you.


Knee Strengthening

  • 25 x Tibialis Raise
  • 25 x FHL Calf Raise
  • 25 x Tibialis Raise
  • 25 x KOT Calf Raise (each leg)
  • 25 x Patrick Step (each leg)
  • 5 x 5 x ATG Split Squats
  • 30 x Elephant Walk (each leg)
  • 60 Second L-Sit (or some variation)
  • 60 Second Couch Stretch (Each leg)

21 min E3MOM

  • 9 KB Deadlift (35s / 25s)
  • 7 KB Cleans
  • 5 KB Push Press
  • Recovery Assault Bike Pace



3,3,3,3,3, 3, 3, 3

  • Back Squat (increasing weight)
  • Broad Jumps

5 rounds for time

  • 25m Double KB Back rack Walking Lunges (40lb / 25lb)
  • 5 kb Squat Cleans
  • 3 KB Push Press

12 min AMRAP

  • 1 sled pull (pick the weight)
  • 3 front squats ( 135/95)
  • 3 push press (135/95)
  • 1 sled pull
  • 4 front squats
  • 4 push press
  • 1 sled pull
  • 5 front squats
  • 5 push press
  • ….

Add 1 front squat and 1 push press per round