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Strict Press

Metcon

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Workout

Wednesday, April 1, 2020

Strict Press

E2:00 x 5 Sets
3 reps with 5 second negative on each rep.
Start around 55-60% of 1RM. Build each set if feeling good, or stay at the same weight across.

If we don't have a barbell, we can use dummbells, or we can get a backpack or small cooler, dog food bag, something we can take shoulder to overhead, and slowly lower back to the shoulder

Metcon (3 Rounds for reps)

"Fast Five"
AMRAP 5:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (185/135)

If we don't have a bike or row, we will do a 200m run or 2:00m run. For Toes to Bar, if we don't have a pull-up rig, we can do either Toes to Kettlebell, Toes to Post on Front/Back Porch or regular V-Ups.
For front squats, if we only have light load for the barbell, keep the reps at 21 for all AMRAPs. If we don't have a barbell, we can perfrom goblet squats with either DB, KB, Plate, or another Odd Object. If we have zero equipment, we will perform 21 jumping squats across each AMRAP.

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