Warm Up:
2 sets:
30 jumping jacks
10 bent-over rows
10 upright rows
8 shoulder presses
8 push presses
– Use an empty barbell.
Specific Warm-Up:
On a 7:00 clock:
3-5 bench presses (building)
– Build to 70-80% of 1-rep-max bench press.
WOD:
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
For total reps:
3 sets:
Max-rep unbroken push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken DB shoulder presses
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken DB push presses
– Rest 2:00 between sets.
Bodyweight:
For total reps:
3 sets:
Max-rep unbroken push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken pike push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken kipping handstand push-ups
– Rest 2:00 between sets.
Movement scaling options:
Bench press: DB bench press, single-arm DB bench press, weighted ring dips
Shoulder press: DB shoulder press, single-arm options
Push press: DB push press, single-arm options
No bench option:
For load:
3-3-3-3-3
Weighted dip
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
– Perform dips on the straight bars or a pair of boxes.
Cool down:
1 set:
1:00 child’s pose
1:00 scorpion stretch/arm