Push Press 8 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete on a 10 min clock.
Build to a Heavy 8-Rep Push Press
“1x [ 5 Deadlifts + 4 Power Cleans + 3 Shoulder-to-Overheads ], pick load
Every 2 mins for 20 mins.”
Strength Squad: Bench and Squat
Complete as many rounds as possible in 25 mins of:
25/20 Air Bike Calories
30 Alternating Lateral Box Step Overs, 24/20 in
40 Walking Lunges
50 Double Unders or single unders
3-4 rounds for quality of:
10 Strict Toes-to-bars or hanging knee raises
20 Banded Paloff Press
“Front Squat 8 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete on a 12 min clock.
Build to a Heavy 8-Rep
2 rounds for time of:
Run, 800 m
40 Toes-to-bars or hanging knee raises
25 Thrusters, 95/65 lbs or db thrusters
Strength Squad: Strict Press and Deadlift
As many reps as possible in 2 mins of:
Bench Press, 155/95 lbs or pick load that you will use for the month
record your reps
5 rounds, 2 mins each, for max reps of:
10 Lateral Burpee Over Bars
10 Hang Power Cleans, 155/105 lbs or pick load or db cleans
max reps in remaining time Push-ups
Rest 1 min
then
3-4 rounds for quality of:
20 Banded Chest Flies
20 Banded Rows
Partner Workout
3 rounds, each round for time, of:
50 Double Unders or single unders
1 Rope Climb or 1 Zombie rope climb or 5 ring row
10 Shoulder-to-Overheads, pick load
1 Rope Climb*
10 Shoulder-to-Overheads
1 Rope Climb*
50 Double Unders or single unders
Rest 1:1 between each round.
You go, I go fashion. Each person does 3 rounds each- total of 6 rounds
3 rounds for quality of:
16 Dumbbell Box Step-ups, pick load, pick height
10 Fitball Ham Curls
Part One:
Run 1 mile for time
**** if clients dont want to run have them do the emom****
8 min EMOM
alternate between
40 sec high knees jump rope
40 sec Up Downs
Part Two
For time:
50 Bench Press, 155/95 lbs or pick load
Every time you break complete:
10 Russian Kettlebell Swings, 70/53 lbs or pick load
Time cap: 10 mins
“3 rounds for quality of:
30 Banded Face Pulls
30 Banded Tricep Extensions
10/10 single leg glute bridge or 30 db glute bridge
10/10 single leg calf raises”
Every 2 min x 6
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ]
or 1 power clean +1 hang power clean + 1 high hang power clean
Complete as many rounds as possible in 12 mins of:
3 Power Snatches/cleans/6 db snatch
6 Overhead Squats/ front squats / or db front squat
9 Bar Facing Burpees or updowns
then
3 rounds for quality of:
10/10Landmine Press, pick load
10/10 Landmine Twists, pick load
10/10 Landmine Single leg Romanian Deadlifts, pick load
Strength Squad: Back Squat and Bench Press supersets