Push Press

Warm-up

• 2 rds of Stretching
  • 30 second Calfs each leg
  • 1 minute of Hamstrings stretches
  • 30 Seconds Hip Flexor Stretch each side
  • 1 minute butterfly
• 1 rd of
  • 10 x Push press (45/35)
  • 1-minute light jog
• 1 rd of
  • 5 push (115/80)
  • 1 minute light jog

Every 2 minutes for 10 Rds

• Odd Rds
  • 10 Push Press (115/80)
  • Max Cal Air Runner
• Even Rds
  • C2 Bike at Recovery Pace

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

10 min Warm Up

5 Rounds for time

• 1000m C2 Bike or .7 miles on Assault Bike
• 30 Air Squats
• 20 Sit-ups
• 10 Push-ups

10 min Warm Up

20 min AMRAP

• 300m
• 5 pull-ups
• 8 KB Push Press (35s/25s)

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