Warm-Up
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
A.
Five sets of:
Strict Press x 5-6 reps
(go as heavy as you can; if you get 6 reps go up in weight)
Rest 30 seconds
Weighted Pike Stretch x 60 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski or Bike on Concept 2
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)
A. Strict Press
6×125,130,135,140,145
Weighted Pike Stretch – Done
B. 3+47m row
w/ 55# db
A. Strict press 115×5 135×5 4sets
B. 3 rounds, plus 300 m row
A. ✅ Strict press: 6×70#/6×75/6×80/6×85/5×90
B. Done with rowing and 35# db:
3 rounds + 15 pp
A.6@85, 6@95, 6@105, 6@115, 5@120#
B. 4 rds + (row + 20 PP + 4 box step overs) RX
Used 35# DB and alternated rowing and C2 bike
Strict press — 55×6, 65×6, 75×5, 75×5, 75×6. Upper back/lats super tight at end of 75# sets, so used a few sets to get comfy before trying for a sixth rep.
WOD — 3 full rnds. 250m row, 20×25# DB pp, and 20×25# 20” step over. Forgot they were step overs first 10 and did 35# step ups. Too slow so dropped weight to hit assumed goal. Hard push last set to get the full round in.
A. 6@65#, 6@70#, 6@75#, 4@80#, 5@ 77#
B. 2rds rx + (row + 20 pp + 1 bso)
A. 95×6, 115×6, 125×5, 125×4, 115×5
B. 300m ski erg, (20) 50# db ppress, (20) 50# 24” box step over
3 rds
A. Strict Press 65×6, 70×5, 70×5, 70×5, 70×5 B. AMRAP 12 min – 3 Rounds 250m Ski Erg – 1:08.8, 1:07.6, 1:07.1 20 SA DB Push Press @ 35# – 10/10 all sets 20 BSO w/ 35# DB in goblet hold @ 20″ – 10/10, 10/10, UB C. I’ve been looking at the Revolt Fitness Belt Squat attachment..and just like that my welder friend was able to make me one!! Just to try it out today and get foot placement and form 3 Sets x 10 @ 31×1 – 45#, 55, 65 ***That’s the weight of the plates..I believe the… Read more »
A. Working at 60kg mostly
B. 3 rounds + 280m (20” box)
A. 115×6, 130×6, 140×6, 150×6, 165×3
B. 300M bike, 24inch box, 55lb db… 3 full rounds, 300m bike, 10 push press