Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation shoulders, ankles, calves
Over All Dynamic Body Activation shoulders, ankles, calves
1 set:
:50 wall sit
:10 rest
: 40 single-unders
:10 rest
:30 alternating back-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
2 sets:
:50 wall sit
:10 rest
:40 double-unders
:10 rest
:30 alternating front-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
PUSH PRESS PROGRESSION 3-4 Reps of:
Strict press Set-up.
Dip and hold Shoulders stacked over the hips and heels.
Dip & drive slowly
Dip & drive fast
Dip & drive fast Don’t pause at the bottom of the dip.
Push press
Weightlifting
Push Press (8 Min EMOM 8×3)
Warm up to 60-70% only climb with good mechanics
Metcon
Metcon (Time)
RX
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
INTERMEDIATE
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
BEGINNER
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
INTENDED STIMULUS 11:00
Lower volume workout following Hero WODS.
Athletes should expect to feel a lot of muscular fatigue in their shoulders.
The push presses should be completed in 2 sets or less for the entire workout.
Double-under should be performed unbroken for most of the workout but finishing in 2 sets is acceptable.
Lower volume workout following Hero WODS.
Athletes should expect to feel a lot of muscular fatigue in their shoulders.
The push presses should be completed in 2 sets or less for the entire workout.
Double-under should be performed unbroken for most of the workout but finishing in 2 sets is acceptable.
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
