Wednesday January 6, 2016

Warm Up

Row 250 on your own

As a class:

2 sets:

5 Push Ups

10 KBS (light)

15 Air Squats


5 reps each with PVC – pass thru, around the world, good morning, overhead squat

Foundational Movement

Strict Press

Set Up:

  • Feet hip width apart
  • Hands just outside the shoulders
  • Bar in the front rack created by the shoulders
  • Elbows down (lower than the Front Squat position), but still in front of the bar
  • Tight core, tight rear
  • Closed grip, thumbs around the bar


  • “Press”
  • Drive through heels; keep whole body rigid; tight belly
  • Bar travels straight up to locked out with active shoulders, directly overhead
  • Head moves back to accommodate bar path (then back “through the window” to finish)


Alt EMOM 10 min (5 sets each)

5 Strict Press

5 Pull Ups

(Whatever will be a challenge for you, this is strength so you may need to do strict or weighted pull ups, but you should be able to maintain it for all 5 sets)


6 min AMRAP

9 Back Squats (155/105)

7 Burpees

5 Shoulder-to-Overhead

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