Push Press

Heavy Set of 3

WOD

AMRAP 12:
3 Push Presses 85/115 M-65/95
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses
6 Toes to Bar
6 Calorie Assault Bike
…
[Add 3 Reps Every Round]

GENERAL WARM-UP

2 Rounds

30 Seconds Each

Assault Bike
Arch Hold
Straight Leg Sit-ups
PVC Z-Press
PVC Pass Throughs

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

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

 

AFTER PARTY

3 RDNS
8-10 BB or DB SL DL
12 BB or DB Sumo RDL

WORKOUT VARIATIONS

HOME GYM

AMRAP 12:
3 DB Push Presses 35/50 M25/40
3 Toes to DB

3 10 M Shuttle Sprints
6 Push Presses
6 Toes to DB
6 10 M Shuttle Sprints
…
[Add 3 Reps Every Round]

MODIFICATIONS

PUSH PRESSES

  • Equal Reps Double Dumbbell Push Jerks
  • 2x Reps Single Dumbbell Push Jerks
  • 2x Reps Odd Object Shoulder to Overhead
  • Equal Reps Full Kettlebell Swings

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Equal Reps Toes Raises

ASSAULT BIKE

  • Equal Calories Any Machine
  • Equal Reps Shuttle Runs (10 Meters)

________________________________

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MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

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