Warm Up:
1 set:
:30 bike
5 slow squats (:03 pause at the bottom)
5 behind-the-neck push press (:03 pause overhead)
:30 bike
5 wall-facing squats
10 alternating overhead lunges
:30 bike
10 air squats
:30 overhead squat static hold
Skill Work:
Pre-workout build-up
Every 4:00 x 4 sets:
8 overhead squats
– Build to starting load.
WOD:
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (55/75 lb)
30 deficit push-ups (2/4 in)
Intermediate:
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (45/65 lb)
30 deficit push-ups (1/2 in)
Beginner:
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
20 overhead squats (15/35 lb)
15 push-ups from the knees
Home Workout:
For load:
Single-arm dumbbell overhead squat
8-8-8-8
– 4 reps per arm.
Then …
AMRAP 6:
40 odd-object overhead squats
30 deficit push-ups (2/4 in)
Movement scaling options:
Overhead squat: Load, squat target, overhead reverse lunge, front squat, odd-object squat
Deficit push up: Reps, reduce the deficit, hand-elevated push-up, dumbbell push-ups, or dumbbell floor press
AMRAP overhead squat: Reduce load to allow for 15+ consecutive reps. Deficit Push-up | Reduce deficit, regular push-up, elevated push-up, knee push-up
Cool down:
1 set:
5 slow bootstrappers
10 slow plate rows (:02 pause at the top)
10 alternating Samson stretch
:30 lacrosse ball pec smash/side