Posts tagged Push press
Workout of the Day - March 13, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%

Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row

Focus Movement = Double Unders

WODTim Cosseypower snatch, front squat, Push press, hollow rock, double unders, rowing
Workout of the Day - January 12, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Ring Rows
- 10 Walking Lunges
- 0:20 Hanging L-Sit Hold

Strength
Front Squat:
Every 2:00 x 5 sets
- 1x5 @ 55%
- 1x5 @ 59%
- 3x5 @ 63%

Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Push Presses (95/65)
- 20 Walking Lunges
- 20/16 Calorie Row

Focus Movement = Push Press

WODTim Cosseyfront squat, pullups, Push press, lunge, rowing
Workout of the Day - January 2, 2024

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 8 Burpees
- 8 Kip Swings
- 16 Candlestick Toe Touches
- 30 Single unders

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%
- 2x1 @ 95%

Conditioning
15 minute AMRAP:
- 15 Calorie Row
- 15 Dumbbell Push Presses (35/25)
- 15 Goblet Squats (35/25)
- 15 Burpees

Focus Movement = Dumbbell Push Press

WODTim Cosseysplit jerk, rowing, Push press, goblet squats, Burpee
Workout of the Day - December 26, 2023

10am Class Only!

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m run
- 10 Seated Z-Presses
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)

Strength
Push Press:
- Every 2:00 x 5 sets
- 5x4 @ 86%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Push-ups
- 20 Goblet Step Back Lunges (55/35)
- 20 V-ups

Focus Movement = Goblet Lunges

WODTim CosseyPush press, rowing, pushups, lunge, v-ups
Workout of the Day - December 23, 2023

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

WODTim CosseyPush press, front squat, Power clean, deadlift, pullups, box jumps, burpees, air squat, situps, pushups, lunges, rowing
Workout of the Day - December 18, 2023

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 10 Step-ups
- 10 Dead Bugs

Strength
Push Press:
- Every 2:00 x 5 sets
- 5x5 @ 80%

Conditioning
16 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Sit-ups

Focus Movement = Handstand Push-ups

WODTim CosseyPush press, rowing, handstand pushup, step ups, situps
Workout of the Day - December 12, 2023

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Curl to Press
- 10 Step-ups

Strength
Push Press:
- Every 2:00 x 4 sets
- 4x6 @ 80%

Conditioning
15 minute AMRAP:
- 21/18 Calorie Row
- 15 Wall Balls
- 9 Burpees

Focus Movement = Wall Balls

WODTim CosseyPush press, rowing, wall balls, burpees
Workout of the Day - November 30, 2023

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Strict Presses From Split Stance
- 5 Pull-ups
- 0:20 L-Sit Hold

Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/20)
- 40 Double Unders

Focus Movement = Dumbbell Thrusters

WODTim CosseyPush press, rowing, db thruster, double unders
Workout of the Day - November 22, 2023

Wednesday 22nd - 6am & 12pm Classes Only!

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%

Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Focus Movement = Medicine Ball Cleans

WODTim Cosseypower snatch, Push press, pullups, med ball clean, clam crunches, farmers carry
Workout of the Day - November 20, 2023

Thanksgiving Class Schedule
Wednesday 22nd = 6am & 12pm
Thursday 23rd = No Classes
Friday 24th = 10am

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 20 Knee Tucks

Strength
Push Press + Split Jerk:
- Every 2:00 x 4 sets
- 4x(8+1) @ 75% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row

Focus Movement = Wall Balls

WODTim CosseyPush press, split jerk, wall ball, pushups, abmat situps, rowing
Workout of the Day - November 14, 2023

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quailty:
- 100m Run
- 8 Single Arm Kettlebell Presses (each side)
- 15 Clam Crunches
- 20 Heel Overs

Strength
Push Press + Split Jerk:
- Every 2:00 x 3 sets
- 3x(10+1) @ 70% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches

Focus Movement = Starfish Crunches

WODTim CosseyPush press, split jerk, rowing, Burpee, step ups, double unders, star fish
Workout of the Day - October 30, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Cossack Squats (each side)
- 10 Dumbbell Front Raises
- 30 Flutter Kicks

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x2 @ 83%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders

Focus Movement = Double Unders

WODTim Cosseydeadlift, rowing, situp, Push press, double unders
Workout of the Day - June 26, 2023

Warm-up
5 minutes for quality:
- 100m Run
- 20 Plank Shoulder Taps
- 20 Heel Overs
- 20 Plate Hops

Strength
Push Press:
- Every 1:30 x 7 sets
- 1x10 @ 60%
- 1x8 @ 66%
- 1x8 @ 72%
- 3x6 @ 75%
- 1x8 @ 66%

Conditioning
For time:
3 Rounds of:
- Run (400m, 300m, 200m)
- Toes to Bar (20, 15, 10)
- Deadlifts (15, 10, 5) (225/155)
Rest 2:00
Then, 3 Rounds of:
- Run (300m, 200m, 100m)
- Toes to Bar (15, 10, 5)
- Deadlift (9, 6, 3) (225/155)

WODTim CosseyPush press, run, toes to bar, deadlift