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
10 BB Deadlift (135/95 lb)
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
14 BB Deadlift (155/105 lb)
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)
STRICT PRESS 10RM 145
EMOM
14 DL @ 165
T2b ( UNBROKEN ) 20-20-16-16-14
5RFT: 5:52 @ 50#