EMOM 12
1- 2 Push Press @ 85%
2- 25′ HS walk / 3 Wall walks
3- 3/3 DB Clean & Push press @ 1x 65/45lbs
4- 10 Band assisted explosive push-ups
TC: 12 minutes
Score: Weight on Push press
KG: 30/20
Scaling Options
Beginner
1- 2 Push Press @ moderate to heavy
2- 3-5 Inchworms (no push up)
3- 3/3 DB clean & Push press @ 25/15lbs
4- 7-10 Band assisted push-ups
Intermediate
1- 2 Push Press @ 85%
2- 3 Wall walks
3- 3/3 DB clean & Push press @ 50/35lbs
4- 10 Band assisted explosive push-ups
Perform
N/A
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
TC: 18 minutes
Score: Total reps
KG: 9/6, 30/25
Scaling Options
Beginner
Wall balls 12/8 lbs
SDHP 45/35 lbs
Box jumps 8-12″
Push press 45/35 lbs
Cal row
Intermediate
Wall balls 14/12 lbs
SDHP 65/45 lbs
Box jumps 20″
Push press 65/45 lbs
Cal row
Perform
3 rounds, 1min on each for reps
Wall balls 20/14 lbs
Power clean @135/95 lbs
Box jumps @30/24″
Push press @135/95 lbs
Cal Echo bike
1 min rest
5 sets
8 Parallette incline push-ups
12 Banded pull downs
A. General
2 rounds, 30 seconds at each movement
– Wall balls
– SDLHP @ empty BB/KB
– Box jumps / Jumping knee tucks
– Push press @ empty BB
– Row
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
5/5 Plank shoulder CARs: https://youtu.be/qJ8KB6rB_iA
Ramp up for session:
Ramp up 2 Push Press
HS walk/HS walk
DB Clean & PP
Band assisted Push up