(With Equipment) Part 1: Push Press 5×5 Part 2: 21-15-9 Push Jerk (115/80) Hollow Rocks 400m Run/500m Row after each set. (Without Equipment) Part 2: 21-15-9 Odd Object Push Jerk Hollow Rocks 2 Minute Run, Jump Rope, J Jacks
“Jack” (With Equipment) 10x Push Press (115/80) 10x KBS (53/35) 10x Box Jump (24/20) (Without Equipment) 10x Odd Object Push Press 10x Odd Object Swing 10x Jump Over Odd Object
(With Equipment) AMRAP 20 minutes: 10x DB Renegade Row w/push up (35/25) 10x DB Push Press (same) 10x Deadlift (185/135) 20x Sit Ups (Without Equipment) AMRAP 20 minutes: 10x Odd Object Renegade Row w/push up 10x Odd Object Push Press 10x Odd Object Deadlift 20x Read More …
(With Equipment) 10,9,8…1 DB Push Press (35/25) Hollow Rocks Russian Twist (25/15) (Without Equipment) 10,9,8…1 Odd Object Push Press Hollow Rocks Odd Object Russian Twist
Home Sweet Home #18 (With Equipment) AMRAP 20 minutes: 5x Push Press (95/65) 10x Turkish Sit Up Each Arm (20/10) 15x Hollow Rocks (30 sec hold) 20x Lateral Step Ups (total for both legs) (24/20″) (Without Equipment) AMRAP 20 minutes: 10x Odd Object Push Press Read More …
Home Sweet Home #17 “The Broomstick Mile” (Done with a broomstick, PVC, or some kind of pole) 25x Back Squat 25x Front Squat 25x OHS 400m Run or 2 Min Jump Rope or 2 Min Jumping Jacks 25x Press 25x Push Press 25x Push Jerk Read More …
Home Sweet Home #15 (With Equipment) 27-21-15-9-6-3 Push Press (75/55) Back Squats (same bar) Sit Ups Lunges (same bar on back) (Without Equipment) 27-21-15-9-6-3 Back Pack Push Press (Load with books, etc.) Back Squats w/Backpack on Back Sit Ups Lunges w/Backpack on back