Upper Body Max Effort
1. 3RM Push Presses
2. 3 x 20 KB Rows
3. 5 x 10 Shrugs
Tag: Push Press
Upper Body Dynamic Effort
1. 8 x 3 Push Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Twisted Situps
Upper Body Dynamic
1. 8 x 3 Push Press @ 55%
2. 5 x 5 Reps Barbell Row
3. 5 x 5 Reps KB Press
4. 5 x 10 Reps Toes to Bar
Fifteen 1 Minute Rounds
– X Burpees
– X Push Presses
X = the number of burpees you can complete in 20 seconds
Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
Push Press
– 5 x 3 Reps
Metcon
– Wall Ball (20-15-10-5)
– Row 250m
Push Press
– 2 Rep Max
Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Barbell Good Morning
5 x 5 Reps
15 to 5, 5 to 15
– Box Jump
– Push Press (75#/55#)
Press @ 50% Max Press
25 Reps for time.
Push Press @ 70% Max Press
2 x 25 Reps for time