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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Every 3 Minutes on the Minute in 18 minutes

7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders

One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.

For Time

10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)
10 Burpees
31 Dumbbell Snatches (50/35 lb)
1,031 meter Row

AMRAP in 22 minutes

22 Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55 lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row

21-15-9 Reps for Time

Tire Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees

6 Sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

3 Rounds for Time

29 Push-Ups
6 Hang Power Cleans (50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35 kg)
29 Kettlebell Swings (24/16 kg)

For Time

2-4-6-8-10-8-6-4-2 reps of:
Front Squats (205/135 lb)
Push Presses (205/135 lb)

AMRAP in 7 minutes

1 Pull-Up
2 Push Presses (75/55 lb)

2 Pull-Ups
4 Push Presses (75/55 lb)

Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

5 Rounds for Time

5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike

Five AMRAPs in 24 minutes

AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)

1 minute Rest, then Repeat (5 times total)