1RM Push Press
Warm Up
2 Rounds
2 min on C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
10 Hollow Hold Banded Pull Over
10 Wall Slide
5 Ring Row
5 Slow Push Ups
Strength
Over Head Complex
Find 1RM Push Press
-into-
3 x 3 Jerk @ Push Press Weight
Workout
“The Captain”
4 x AMRAP 3 min
10 Thrusters
10 Burpees over the bar
Rest 2 min between AMRAPS
RX
BB – 42.5/30 Kg
SC
BB – 30/25 Kg
Fit
BB – 20/15 Kg
Goal:Lower Strength endurance and Upper recovery
Extras
Accessory Work
3 Sets
12 Alt Renegade Row
8 Ring Face Pulls
Movement Conditioning
100 Single Arm DB OH Squat
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …