Push Press

GW WOD – benchmark wednesday 15.11.23 – “open 12.3”

MOBILITY&WARM UP

Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Push Press / SIde
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jump

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
Rest 1:00 between sets.

1 set:
12 box jumps
9 push presses
6 toes-to-bars

BREAK

“OPEN 12.3”

AMRAP 18
15 box jumps #60/50
12 push presses #52/35
9 toes-to-bars
– Step down from the box.

Mw WOD – monDAY 09.10.23 – “TARGET”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

take 8:00 to build Up to Shoulder to Overhead

CONDITIONING
“TARGET”

For Time Complete 150 cal Row, every minute perform:
5 Push Press #52/35
Start at 0:00 with 5 Push Press

Time Cap 18 min

mgw WOD – SATURDAY PARTNER WOD 09.09.23 –”grab your friends”

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200 mt Run Fast

in 8 minutes increase the weight on the bar to do 3 Heavy Shoulder Press from the floor.

CONDITIONING
“GRAB YOUR FRIEND”
AMRAP 30 MIN
1000 mt Run (Together) =100 reps
50 Burpees Pull Ups (change every 10 reps)
50 Push Press #52/35
50 Sand Bag Box Step Over #25 @60/50 (beginner: DB #15)
50 KB Swing #24/16 (beginner: russian)

W WOD – HEAVY THURSDAY 24.08.23 – “PUSH PRESS COMBO”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Handstand Push Up – Push Press

3 pike push-ups (floor)
3 hold pike push-ups (wall)
1 wall walk + handstand hold
2 handstand push-up negatives
3 x 3-5 kipping handstand push-ups

6 minutes
3 sets:
3-5 push presses (building)
3-5 handstand push-ups
– Rest 1:00-1:30 between sets.

CONDITIONING

“PUSH PRESS COMBO”

5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.

WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts Snatch Grip, 5 Snatch Pull, 5 Muscle Snatches

SKILLS & SPECIFIC WARM UP
Push Press – Snatch

3 Sets:
5-10 Push Presses
5-10 Hang Power Snatches

CONDITIONING
“HOW MANY DO YOU DO?”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Press #52/35

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Snatches #52/35

Each time you break, perform 20 Box Jumps

W WOD – HEAVY WEDNESDAY – 23.11.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“PUSH PRESS”*

7 Sets For Load:
3 Push Press

*compare to 07.01.22

Then:

BRING SALLY UP BACK SQUAT @60%BW

2013 Open workout descriptions with Julie Foucher

W WOD – THURSDAY 17.11.22 – HEAVY DAY “ALL PRESS”

MOBILITY & WARM UP

On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

Build in 7 min first attempt of Press

CONDITIONING
“ALL PRESS”*

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press

*compare to 22.06.22

W WOD – THURSDAY 28.07.22 – HEAVY DAY “PUSH PRESS”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

4 sets:
5 push presses (increasing load)

CONDITIONING

“HEAVY DAY PUSH PRESS”

Push press
5 sets x 10 reps

Rest 3 min

W WOD – WEDNESDAY 22.06.22 – HEAVY DAY “ALL PRESS”

MOBILITY & WARM UP

On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

Build in 7 min first attempt of Press

CONDITIONING
“ALL PRESS”

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press

W WOD – MONDAY – 21.03.22 – “PUSH PRERSS”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
Set 4
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)

MOBILITY & SKILLS
Push Press

Set 1
10 Barbell Strict Press
10 Superman Arch
Set 2
10 Dip Drive (Barbell in Rack)
10 V-ups
Set 3
10 Push Press (Barbell)
10 Burpees over the bar
Set 4
3 Sets x 3-5 Push Press

CONDITIONING
“PUSH PRESS”

5 Sets For Load:
5 Push Press