Push Press

12 min warm-up

  • 3 – 10 presses – push press ( bar to workload)
  • 3 – 10 toe touches to workload swings
  • Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

  • 10 Push Press (115/75)
  • 10 Kettlebell Swings (53/35)
  • 10 box jumps/step-ups (24/20)

10 min Cool Down

  • 5 x training bar presses
  • 10 toe touches
  • 1 mInute of walking

12 min Warm-up

  • 5 cal AB Warm-Up Paces
  • 3 hang clean. (45/35 -> workout weight)
  • 3 front squats.
  • 3 presses

20-min AMRAP

  • 12/10 cal Assault bike
  • 3 Squat Cleans. (135/95)
  • 3 Push Press

10 min Recovery

  • 4 cal Assault Bike (between a 30 – 50 rpm pace)
  • 3 training bar back squat
  • 3 training bar strict press

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Metcon

For Time: 3 Rounds

  • 30 Cal Assault Bike or 40 cal C2 Bike
  • 10 DB Deadlifts (you pick the weight)
  • 5 DB Push Presses

Metcon

For Time

21, 15, 9

  • Assault Bike Cals
  • Push Press (95/65)

Rest 3:00 minutes

15, 12, 9

  • Assault Bike Cals
  • Push Press (95/65)