Push Press

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

Partner – Alt E90S Until You Reach 5000m on Rower

• Partner 1
  • Max Row
• Partner 2
  • 9 Deadlift (115/75)
  • 6 Hang Cleans
  • 3 Push Press
  • rest
• Switch at the end of 90 seconds.

8 min ALT EMOM

• Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
• Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

• 5 Push press (75lb / 55lb)
• 4 Thrusters
• 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

• 10/8 Cal Assault Bike or 12/10 C2 Bike
• 5 Push-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

Partner Workout

30 Rounds Combined For Time

• 6 burpees over-the-bar
• 3 power cleans (115 / 80)
• 3 front squats
• 3 push press
• 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Knee Strengthening

• 25 x Tibialis Raise
• 25 x FHL Calf Raise
• 25 x Tibialis Raise
• 25 x KOT Calf Raise (each leg)
• 25 x Patrick Step (each leg)
• 5 x 5 x ATG Split Squats
• 30 x Elephant Walk (each leg)
• 60 Second L-Sit (or some variation)
• 60 Second Couch Stretch (Each leg)

21 min E3MOM

• 9 KB Deadlift (35s / 25s)
• 7 KB Cleans
• 5 KB Push Press
• Recovery Assault Bike Pace

3,3,3,3,3, 3, 3, 3

• Back Squat (increasing weight)
• Broad Jumps

5 rounds for time

• 25m Double KB Back rack Walking Lunges (40lb / 25lb)
• 5 kb Squat Cleans
• 3 KB Push Press

12 min AMRAP

• 1 sled pull (pick the weight)
• 3 front squats ( 135/95)
• 3 push press (135/95)
• 1 sled pull
• 4 front squats
• 4 push press
• 1 sled pull
• 5 front squats
• 5 push press
• ….

Add 1 front squat and 1 push press per round

16 min AMRAP

• 1 RD Light DT (115/75)
  • 12 Deadlift
  • 9 hang cleans
  • 6 push press
• 15/12 Cal AB or 20/15 Cal C2 Bike

5 Rounds for time

• 200m Run
• 20 KB Push Press (2 x 35/35)
• 20 Cal C2 Bike