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Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)

Standing Strict Shoulder Press

5 Sets of 10 @ 55% – 60% 1RM

Athletes, this is the last week of our strict press cycle and will serve as a deload maintenance week before we finally test out to see if we moved the needle next week. Focus on proper form today and accomplishing all sets of 10 reps even if you go on the light side of the percentage range.

Shoulder Press (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 15 Minutes (5 Rounds for reps)

EMOM 15 for Total Reps

Minute 1: Push Press (115/85)

Minute 2: Shuttle Runs (Down and Back = 1)

Minute 3: Rest

Score 5 sets of reps

– 1 shuttle run is 25 ft down and 25′ back.

Step 1: 45/35

Step 2: 75/55

Step 3: 95/65

Step 5: 135/95

Modify shuttle runs with calorie bike.

Intended Stimulus

6+ reps on each movement.

Moderate push press load that you could hang onto for a majority of the minute; adjust the weight throughout the workout if needed.

Fast-paced shuttle runs.