Tag Archives: Push Press

Bench Press then Push Press and Pullups

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Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.

Mountain Climbers and Pike Press, then Presses with KB Cleans, Lunges and Box Jumps

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4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then every 2 minutes for 10 minutes

  • 1 x Strict Press
  • 3 x Push Press/Jerk

Then 3 rounds for time

  • 6 x Single Kettlebell Clean Left Hand plus Reverse Lunge (L+R) @ 24kb
  • 6 x Single Kettlebell Clean Right Hand plus Reverse Lunge (L+R) @ 24kb
  • 12 x Box Jumps

For the KB Clean and Lunge, first do the KB clean, then left plus right lunge with KB in front rack postion, then another KB clean, then another left plus right lunge, etc. Do all 6 reps with KB in one hand then switch and do 6 with KB in the other hand.

Results: Presses 95-110-125-130-135lbs. Metcon 8:15.

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).

Front Squats then Run, Squat Cleans and Push Press

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Every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%+
  • Set 6 – 1 reps @ 90%+

Then every 5 minutes for 20 minutes (4 rounds), Street Parking WOD from July 26.

  • Run 200m
  • 15 x Hang Squat Clean @ 85lbs
  • 15 x Push Press @ 85lbs
  • Run 200m

Results: Front Squats 135-155-175-185-195-205lbs. Metcon completed all 4 rounds. Last round with about 10 seconds to spare. Street Parking WODs are tough!