Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds Work / 5 Seconds Rest

Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups

-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press

In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up

WOD

3 Rounds For Time (25 Minute Time Cap)

COMPETITIVE

3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)

30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups

-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups

PERFORMANCE

3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups

-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups

LIFESTYLE

3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows

-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows