FULL Body Push
Expect a format similar to last week’s, with a few exercise modifications for a novel and fun stimulus.
Station 1 L
4 WORKING SETS
Low Incline Dumbbell Bench Press
10I8I6 reps then drop back to weight of set 1 and AMRAP
Progression Note: The bench variation will change weekly in weeks 1-3 and then repeat in weeks 4-6. The reps will decrease in the latter weeks of the progression.
STATION 2 C
3 WORKING SETS
Front Rack Drop Lunge
- Working Set 1 – 7 reps/side – RPE 7-8
- Working Set 2 – 7 reps/side – same weight
- Working Set 3 – MAX unbroken reps/side – same weight
Progression Note: The drop lunge will be used for all 6 weeks of this progression. For the first 3 weeks, you will perform the drop lunge from the front rack position. Each week, the reps will decrease, allowing for an increase in weight. In weeks 4-6, you will switch to the back rack position.
STATION 3 C
AMRAP
- 15/12 cal Bike (Adjust if exceeding 90sec)
• 20 Single Arm Kettlebell Rack Walking Lunge (switch sides at 10 reps)
•20/side Single Arm Kettlebell Overhead March (high knees in place)
STATION 4 L
4 rounds
1) 10-15/side Bent Knee Copenhagen Raise
2) 10/side Goblet Cossack Squat (Or bodyweight)