WARM-UP
2 ROUNDS
:30 Single Unders
12 Lunges
8 Scap Push-Up + Shoulder Taps*
6 Burpees
Into…
1-2 ROUNDS (Time Permitting)
:30 Tall Jump Single Unders
8 Alt. Step-Ups
6 BB Strict Press
6 Dip + Stands**
*Complete 1 Scap Push-Up + 1 Shoulder Tap on each shoulder.
**With BB in the Front Rack, dip 2-3 inches down and pause. Then stand and repeat. Think of this as the Dip + Drive of the Push Press without the aggressive hip opening.
STRENGTH – Week 6 of 9
6-4-2-6-4-2*
Push Press
*Build up to a Heavy weight.
FOR TIME
3 ROUNDS
15 Shoulder to Overhead (115/75)|(75/55)
50 Double Unders
5 Box Jumps (30/24)|(24/20)*
*Must step down from the box every rep, every round.
-Rest 2:00-
2 ROUNDS
10 Shoulder to Overhead (155/105)|(115/75)
75 Double Unders
10 Box Jumps
-Rest 2:00-
1 ROUND
5 Shoulder to Overhead (185/135)|(135/95)
100 Double Unders
15 Box Jumps
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