Push Press

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

16 min AMRAP

  • 1 RD Light DT (115/75)
    • 12 Deadlift
    • 9 hang cleans
    • 6 push press
  • 15/12 Cal AB or 20/15 Cal C2 Bike

5 Rounds for time

  • 200m Run
  • 20 KB Push Press (2 x 35/35)
  • 20 Cal C2 Bike

For Time

  • 2 Rounds
    • 800m run
    • 2400m C2 Bike
  • 5 rounds
    • 5 Tire Flips
    • 10 KB Push Press (53’s/35)

For Time

  • 40/32 cal AB
  • 20 push-press (115/85)
  • 30/24 cal AB
  • 15 push-press
  • 20/16 cal AB
  • 10 push-press
  • 10/8 cal AB
  • 5. push-press