Strict Press
Build to a Heavy Single
WOD
5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses 65/95 M-55/85
GENERAL WARM-UP
Run Warmup
200 Meters Easy
30 Seconds Each
PVC Pass Throughs
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press
Easy Bike
PVC Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Reverse Table Stretch: 1 Minute
Barbell Thoracic Opener: 90 Seconds
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Upper Back
- Calves
- Lats
- Quads
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press (10 Reps Each)
Dumbbells: 35/50 M25/40
MODIFICATIONS
200 METER RUN
- 250 Meter Row
- 500 Meter Bike Erg
- 200 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
15/12 CALORIE ASSAULT BIKE
- Equal Calorie Echo Bike or Bike Erg
- 20/15 Calorie Row
- 15/12 Calorie Ski Erg
- Increase Run to 400 Meters
9 STRICT PRESS
- 9 Double Dumbbell Strict Press
- 18 Single Dumbbell Strict Press (9 Each)
- 18 Single Dumbbell Goblet Strict Press
- 18 Odd Object Strict Press
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
