push press

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Monday 6.29.2015

wodSTRENGTH15 min to find 1RM Push Press

CONDITIONING For time: 50 Pull-Ups *200m Run Each Break 3 min Rest 50 Ring Dips *200m Run Each Break

Finisher 3 x 10 Ring Layouts

COMPETITION 4 Rounds: 10 HSPU 3 Rope Climb

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Friday 5.15.2015

wodCLOSED SUNDAY, MAY 17 STRENGTH 10 x 3 Split Jerk @50% (focus on footwork)

CONDITIONING 7 min AMRAP: 20 Push Press 45/35 10 HR Push Ups 5 Burpees

Finisher 3 Rounds: 40 sec Band Pull Aparts 40 sec Band Pull Down 

COMPETITION 10 min work on complex: 3 Pull-Ups 2 Toe 2 Bar 3 Pull-Ups

Monday 5.11.2015

wodSTRENGTHA. 15 min to find 1RM Push Press B. 2 x ME @50% of above 

CONDITIONING Team WOD 18 min AMRAP: 150/100m Row ME Burpees *Team members work for 1 minute then switch. Score is burpees.

Finisher 3 x ME Strict Pull-Ups 

COMPETITION 10 min Handstand Walk practice 10 Rope Climbs for time

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Monday 3.23.2015

wodSTRENGTHA. 1RM Bench with Chains- Men and Women +1 Chain per side B. 3 x ME Double Unders or 5 min Double Under Practice

CONDITIONING 6 min AMRAP: 6 Renegade Row w/ Push-Up 6 DB Push Press

Finisher 120 Banded Push Downs

Friday 3.13.2015

wodSTRENGTH15 min for 2RM Push Press

 

CONDITIONING 21-15-9 S2OH 95/65 HR Push Ups -then- 400m Run

Finisher 3 x ME Handstand Hold 100 Band Pushdowns

 

Tuesday 3.10.2015

wodSTRENGTH10 min EMOM: Power Clean + Push Press (Start at 50%; add load each round)

CONDITIONING 10 Power Clean 95/65 10 Lateral Bar Hops 20 Power Clean 20 Burpees 30 Power Clean 30 Over the Bar Burpees  

Friday 2.13.2015

wodSTRENGTHA. 15 min to find 1RM Push Press + Jerk B. 3 x 15 Deficit Push Ups

CONDITIONING 10! Pull-Ups Push Press 95/65

Finisher 125 Face Pulls

COMPETITION 30 Power Clean and Press for Time 95/65

Tuesday 2.10.2015

wodSTRENGTH20 min to find 1RM Clean and Jerk

CONDITIONING 10 min AMRAP: 200m Sprint 10 DB Hang Clean and Split Jerk R/L 40/30

Finisher 3 x 5 Turkish Get Up R/L

COMPETITION 8 x 3 Clean Pulls @105%

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Wednesday 1.21.2015

wodSTRENGTH10 min EMOM:  Push Press x 3 @55%

CONDITIONING “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats

Finisher 100 Weighted Sit Ups

COMPETITION 10 min Muscle Up Practice 30 2’-Deficit HSPU

Friday 1.16.2015

wodSTRENGTHA. 1RM Strict Press B. 3 x 12 Bent Over Barbell Row

CONDITIONING 3 Rounds: 15 DB Burpee Thrusters 40/20 30 Double Unders

Finisher 40 T2B

COMPETITION 5 min AMRAP: 2 Muscle Up 1 Rope Climb

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball