09.01.18

Compare to Thursday 6/15/17

Warmup
6 Min AMRAP of

10 Banded face pulls (https://www.youtube.com/watch?v=IndIttUTNMU)
10 KB Halos (5/Side)
10 Bodyweight Russian Step Ups (5/side) (https://www.youtube.com/watch?v=OWJm7Q30AWQ)
10 Single Arm DB Thruster (5/Side)

Mobility
Smash Lats, Scapulas, Delts, Traps and Triceps with Foam Roller/Lax Ball x 6 min

Skill
Coach will quickly review the points of performance of the push press.

COACHES For your reference – Here are a few great reviews of someone coaching the push press. Some good points of performance and coaching cues here in these. Hope these help.
1- https://www.youtube.com/watch?v=BiMZj97qovE
2- https://www.youtube.com/watch?v=4DklYEgBLh0

Then EMOM x 5
Coach will Lead the Class through sets of 3-5 Push Presses using an unloaded bar “Ready, Go” Style.
Coach will call out “Dip, Drive, Reset” or similar and will use the rest time to provide feedback or instruction to individuals or the group as a whole.

Strength
With a 15 min running perform 2 sets of the following Push Press Waves;

Wave 1 – 8-6-3
Wave 2 – 8-6-3

Take a few warm-up sets before starting first wave. Work by feel today. Waves should be progressive in weight as long as technique is maintained.

Example;
Wave 1 – 8×95#, 6×115#, 3×135#
Wave 2 – 8×115#, 6×135#, 3×155#

Work in groups and rest as needed in between sets.

Metcon
AMRAP x 8 min

Performance
3 Wall Climbs – Chest to Wall
2 Muscle Ups
30 Double Unders

Lifestyle
3 Wall Climbs – Belly to Wall
5 Pull Ups
30 Double Unders

Fitness
3 Inchworm Pushups
5 Ring Rows
60 Single Unders

Rest 3 min then

CLASS WARFARE
8 min Team Tandem Sled Push on Turf using large sled with shoulder pads
Load each of the 4 Pegs with two 45# Plates

Record how many pushes down/back each class gets for a daily total!