Strength:
Push Press
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%
% of 1RM Push Press
Modifications:
– Adjust to Strict Press
– Move to Dual Dumbbell Push Press or Strict Press
– Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.
WOD:
“Vertical Integration”
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
—
Level 2:
6 Sets
2:00 AMRAP
5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
–
Level 1:
6 Sets
2:00 AMRAP
5 Box Pike Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Walking Lunges:
Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
–
Masters 55+:
6 Sets
2:00 AMRAP
5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)
25/25ft (7.5/7.5m) Single Arm Front Rack Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Walking Lunge
KB: @ 35/18lb, 16/8g
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
–
Competitor:
6 Sets
2:00 AMRAP
7 Deficit Wall Facing Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max GHD Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Deficit: 3/1.5in
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
–
Travel / Hotel:
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
8/8 Single Arm Overhead Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Can sub 7 Tall Kneeling Dual Dumbbell Strict Press