Session #1


Coaches Choice


Push Press (5x3 @ 85% of 1RM)

Spend 5 minutes warming up to your 85%.  At the 5 min mark we'll be doing 1 set every 90 sec.
5:00, 6:30, 8:00, 9:30, 11:00.

If you do not have a 1RM Push Press and you have yet to do Push Press with us.  Use each set to work to a heavy set of 5.  This should be heavy but not maximal.


J.T. (Time)

Handstand Push-ups
Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

Session #2


Strict Handstand Push Ups (Distance)

This is to be done with hands and head on blue mats or 25# plates and an abmat.

6x4 @ 3RM
rest as needed between sets

Bitch Work

Overhead Squat (5x3)

Work to a heavy triple.  If this is a new movement for you, stay light and focus on the technique.

Metcon (8 Rounds for time)

Sled Push


50' down and back

*Weight is based off you but it should be speed work but heavy.

Rest as needed between sets