Push Press

GW WOD – WEDNESDAY 03.02.21 –”PUNCH THE HEAD”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press

CONDITIONING
“PUNCH THE HEAD”

AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35

W WOD – THURSDAY 14.01.20 – “UPPER BODY”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk

CONDITIONING

“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes

WM WOD – TUESDAY 24.11.20 – “REVERSE FLASH” –

MOBILITY & WARM UP

10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15

SKILLS & MOBILITY

Sumo Deadlift High Pull

1 Set: (at workout pace)
200m Run
8 Push Press
8 Sumo Deadlift High Pull

CONDITIONING

“REVERSE FLASH”

AMRAP 20 Min
400m Run
15 Push Press
15 Sumo Deadlift High Pull

Rx #45/35

Scaled #20/15

MGW WOW – SATURDAY 31.10.20 –“ANONIMOUS”

MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)

SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges

CONDITIONING

“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest

GWM WOD – MONDAY 03.08.20 – “PUSH AND PULL”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run

W WOD – THANKS GOD IT’S FRIDAY 24.07.19 – 10 MOVES

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
SDHP – Push Press

CONDITIONING

“TEN MOVES”
Amrap 7 minutes
10 Sumo Deadlift High Pull #61/40
10 Push Press #61/40

W WOD – TESDAY – 21.01.20 – HEAVY DAY – “PUSH PRESS”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

COMPARE TO 20/02/19

WM WOD – TUESDAY 03.12.19 – “STEP BY STEP”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Press – Thruster

“STEP BY STEP”

AMRAP 4 minutes
15 Squat Cleans #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Push press #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Thruster #43/28
15 Calorie Row

W WOD – MONDAY 04.11.19 – “INCREDIBLE HULK”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
In a 5 minutes build your weight for first Round of: Icredible Hulk 5 5 Deadlift + 5 Hang Muscle clean + 5 Front Squats + 5 Push Press

CONDITIONING
“INCREDIBLE HULK” *
AMRAP in 20 minutes
5 Deadlifts #53/35
5 Hang Power Cleans #53/35
5 Front Squats #53/35
5 Push Press #53/35
5 Back Squat #53/35
*compare to 09.11.17

WMG WOD – TUESDAY 20.08.19 – “21 GUNS”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

7 Kettlebell Swings
7 Push Press
7 Row
7 Toes to Bar

CONDITIONING

“21 GUNS”

AMRAP 20:
21 Kettlebell Swings 24/16
21 Push Presses 43/30
21/15 Calorie Row
21 Toes to Bar