Warm Up:
1 set:
:30 shoulder taps (slow)
:30 shoulder taps (fast)
1 set:
:30 supermen (slow)
:30 supermen (fast)
1 set:
:30 knee push-ups (slow)
:30 push-ups (fast)
1 set:
:30 alternating scorpions (slow)
:30 alternating scorpions (fast)
1 set:
:30 burpees (slow)
:30 burpees (fast)
Specific Warm-Up:
On a 7:00 clock:
3-4 sets:
3-5 bench press
– Rest 1:00-1:30 between sets.
WOD:
7 sets for load:
3 bench presses
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 x 1:00 rounds for reps:
10 DB bench or floor press
Max-rep hand-release push-ups
– Rest 2:00 between rounds.
Bodyweight:
5 x 1:00 rounds for reps:
Max-rep deficit push-ups
– Rest 2:00 between rounds.
Movement scaling options:
Bench Press: Loading, DB options, overhead press
No bench option:
7 sets for load:
3 floor presses
or
7 sets for load:
3 shoulder presses
– Take the bar from the floor or a rack.
Post-Workout Skill Work:
EMOM 8:
:20 handstand hold
– Rest :40