Tag Archives: Strict Press

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Pull then Push then Situps

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Just messing around and building a little bit of upper body strength.

3 rounds

  • 5 x Upright Rows @ 75lbs
  • 5 x TRX Reverse Rows with 10kg weight vest
  • 5 x Weighted Strict Pullups with 10kg weight vest
  • Rest 2 minutes

Then 3 rounds

  • 5-8 x Dips @ Bodyweight
  • 5 x Weighted Pushups with 10kg vest
  • 5 x Strict Press @ 95lbs
  • Rest 2 minutes

Then

30 x Barbell Situps

Results: Completed as shown. Had to do singles for the weighted pullups.

Overhead Presses and Lunges

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1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.

Strict Press then Thrusters and Double Unders

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Take 15 minutes and work up to a heavy

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Push Press @ 75% from Max above

Then for time

  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 50 x Double Unders
  • 8 x Thrusters
  • 40 x Double Unders
  • 6 x Thrusters
  • 30 x Double Unders
  • 4 x Thrusters
  • 20 x Double Unders
  • 2 x Thrusters
  • 10 x Double Unders

Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.

Strict Press and Pullups then TRX Tricep Extensions, Pushups and V-Ups

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Inspired by RepWerks WOD from March 25 on Instagram…

EMOM for 12 minutes

  • 4 x Strict Press @ 65% of 1RM
  • 4 x Strict Pullups

Then every 2 minutes for 10 minutes

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Situps

Results: Used 95lbs for the Strict Press. Metcon 6:55.