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Components

Push Press

Roundabout

Barbell Curls

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Workout

Oct 12

Warm-up

Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)
Then,
Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your
athletes to practice 3-4 reps per set before adding weight to bars starting max.

Strength/Skill

B: Push Press (Build to a 2RM. Rest 90s.)

Push Press

– Reset on each rep
Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

Metcon

C: Roundabout (Time)

For total time:
21 S20H (135, 95)
800 Meter Run

Rest 2:00

15 S20H (155, 105)
600 Meter Run

Rest 2:00

9 S20H (185, 115)
400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest

Extra Credit

D: Barbell Curls (2 x 25. Rest 60s.)

Want to see some of these movements in action? Check out our .