Push Press

Push-Press is a basic exercise for activating the core of the body and proper transfer of force from the bottom to the upper extremities. The core of our body is the “body zone”. Push-Press training requires a very strong power belt as well as very good coordination for the transition from push to push.

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For Time

Buy-in: 2 mile Run

Then, 21-15-9 reps of:
Push Presses (80% max)
Burpees Over the Bar

Cash-out: 2 mile Run

5 Rounds for Time

21 Deadlifts (65/45 lb)
15 Cleans (85/65 lb)
9 Push Presses (105/85 lb)

3 Rounds Without Breaking

30 Curls (2x25/15 lb)
30 Strict Presses (2x25/15 lb)
30 Lateral Raises (2x25/15 lb)
30 Hammer Curls (2x25/15 lb)
30 Upright Rows (2x25/15 lb)
30 Push Presses (2x25/15 lb)
30 Curls (2x25/15 lb)
1 minute Rest

For Time

20 Push Presses + Front Squats + Thrusters (45/25 lb)
15 Push Presses + Front Squats + Thrusters (75/45 lb)
10 Push Presses + Front Squats + Thrusters (95/65 lb)
5 Push Presses + Front Squats + Thrusters (135/95 lb)

AMRAP in 12 minutes

2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)

4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)

Continue with this pattern, adding 2 reps to each movement every round.

EMOM in 30 minutes

Complete 5 Rounds of Each Movement:
5 Front Squats (75% BW)
Rest in 1 minute.
5 Push Presses (75% BW)
Rest in 1 minute.
5 Muscle-Ups
Rest in 1 minute.
30 meter Sled Push (200% BW)
Rest in 1 minute.
10 calorie Assault Air Bike

For Time

400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

2 Rounds for Time

10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)

3 Rounds for Time

5 Muscle-Ups
7 Bear Complexes (155/105 lb)
50 Double-Unders

3 Rounds for Time

50 meter Sandbag Walk (70/53 lb)
50 meter Sandbag Sprint (70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)
10 meter Bear Crawl

Wear a 20 lb Weight Vest