Warm Up:
1 set:
:30 Samson lunges
:30 knee push-ups
:30 bent-over rows (empty bar)
:30 up-down + jump and reach
:30 scap pull-ups
:30 shoulder presses
Specific Warm-Up/Build Up:
4-5 sets:
5 push presses (building)
– Rest :30- 1:00 between sets.
WOD:
EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
EMOM 10:
Min. 1 | 5-8 DB shoulder presses
Min. 2 | 8-10 DB push presses
– Use two DBs.
Right into…
EMOM 5:
:20 strict handstand push-ups
Bodyweight:
EMOM 10:
Min. 1 | :30 handstand hold
Min. 2 | 5-10 kipping handstand push-ups
Right into…
EMOM 5:
:20 strict handstand push-ups
Movement scaling options:
Push Press: Load, shoulder press, DB options, bench press
DB option:
EMOM 10:
5 DB push presses
– Increase load every 2:00.
Right into…
EMOM 5:
1 DB push press
– Increase load every 1:00.
Post-Workout Skill Work:
3 sets:
10 DB Bulgarian split squats/leg
– 1 DB in each hand.
– Build in weight across sets.