🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our linear progression cycle. Athletes will aim to work up to 86%, and then complete all three sets at that load. If we feel that we are getting to the point of failure, drop down in weight to a load that you can complete all three sets of three.

- Barbell should come from a rack.

- Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.

- Same load used for all three sets.

-Score: Load used across the three sets.

STRICT PRESS

- Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps

:30 Down Dog Stretch

5 Push-ups

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Strict Presses @ A Light Weight

Build to Working Weight

- Overview: In this 18-minute AMRAP, we aim to complete as many rounds and reps of toes to bar and push press as possible. However every 2 minutes, we have to pause our work inside to complete a 200m run. Aim to complete 3 full rounds of toes to bar and push press.

- Toes To Bar: Able to complete 12-18 reps in the “non running” minute.

- Push Press: Able to complete 12-18 reps in the “non running” minute.

- Run: About 1:00 or less.

- Score: Total Rounds and Reps of Toes to Bar and Push Press

- Choose a run distance that will allow you to finish the run in a minute or less each round, ideally, we are finishing the first few runs in under a minute to give wiggle room if start to fatigue. No matter what there are 9 rounds of running today, so we want to choose that distance carefully.

- Ideally, we complete a round every 6 minutes and choose a toes-to-bar scaling option to allow us to finish those reps in two total rounds.

TOES TO BAR

- Reduce Reps

- Toes To As High As Possible

- Knees To Chest

- Sit-Ups

- V-Ups

PUSH PRESS

- Reduce Loading

- Sub Kettlebells or Dumbbells

- Sub Barbell

- Kipping HSPU

200M RUN

- 1:15 Time Cap

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner*

Empty Barbell Flow:

5 Goodmirnings

5 Back Squats

5 Back Rack Shoulder Press

5 Front Squats

5 Stiff Leg Deadlifts

5 Push Press

Rig Flow:

0:10 Dead Hang

0:10 Kip Swings

0:10 Kipping Knees To Chest

5 Toes To Bar

200m Run

6 Toes To Bar

6 Push Press

200m Run

3 Toes To Bar

3 Push Press