Push Press

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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)

Tags:

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
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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

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


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