Monday: Strict Press + Full Body Strength

A) Strict Press 

Heavy Set of 10 

Build 5-7 sets

*not recommended to do 10 reps each set. Start 5-7 reps and build from there.

B)Full Body Strength

BEGINNER - Scaled

0:00 - 10:00

10 Minute EMOM

1. 10 BB Deadlift (135/95 lb)

2. 14 Butterfly Sit Up OR 14 V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (40/20 lb)

5 DB Hang Clean (40/20 lb)

5 DB Push Press (40/20 lb)

5 Burpee Over DB

INTERMEDIATE - RX

0:00 - 10:00

10 Minute EMOM

1. 14 BB Deadlift (155/105 lb)

2. 16 GHD Sit Up OR Toes to Bar OR V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (50/35 lb)

5 DB Hang Clean (50/35 lb)

5 DB Push Press (50/35 lb)

5 Burpee Over DB

ADVANCED - RX+

0:00 - 10:00

10 Minute EMOM

1) 14 BB Deadlift (185/125 lb)

2) 20 GHD Sit Up OR Toes to Bar OR V-Up

Then @ 12:00

5 RFT (Rounds For Time)

5 DB Deadlift (60/40 lb)

5 DB Hang Clean (60/40 lb)

5 DB Push Press (60/40 lb)

5 Burpee Over DB

Need a little more?

Bonus Accessory Work (after WOD)

(Push Day)

For Quality

12-10-8-6-4-2

DB Incline Chest Press

BB Shoulder to Overhead

For Quality

12-10-8-6-4-2

BB Close Grip Bench Press

DB Tricep Extension

For Quality

12-10-8-6-4-2

DB Front Raise

DB Side Raise

Hand Release Push Up (from knees or strict)