Category Archives: Push Ups

December 7, 2015

Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

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November 20, 2015

Strength/Skill Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 … Continue reading

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November 13, 2015

Strength Take 20 minutes to build to today’s heavy Jerk MetCon In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-Ups

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November 6, 2015

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds … Continue reading

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November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

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September 7, 2015

Strength Bench Press 5x(10 @ 64%) MetCon 12 minute AMRAP: 10 Deadlifts 10 Push ups 10 Straight Leg Overhead Sit ups *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form. Deadlifts … Continue reading

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August 15, 2014

SWOD Back Squats 3@80% 3@85% 3 or more @ 90% WOD 21-15-9: HSPU Pushups Ring Dips

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August 4, 2014

SWOD Deadlifts 5@75% 5@80% 5 or more @ 85% WOD 21-18-15-12-9-6-3 of: Stiff Leg Deadlift (95/65#) Abmat Sit ups Pushups (Diamond pushups if you can do them)

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July 28, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 ONLY SWOD: 15 minute AMRAP: 5 KB Swings (55/35#) 10 Box Jumps 24/20″ 5 Push ups 10 Jumping Lunges

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July 16, 2014

SWOD: Shoulder Press 80% x 3 85% x 3 95% x 3 or more SWOD: 15-10-10-10-15 for time of: Hang Power Clean (75/55#) Overhead Squat (75/55#) Push ups

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