Sunday April 18th

“Artichoke”

WORKOUT GOALS
1.) 8+ rounds
2.) Use a moderate loading on the push press.
3.) Complete the burpee box step overs in 2 sets or less.

RX
AMRAP 12
9 Push Press (155/105#)
6 DB Burpee Box Step Overs (35/25#)(20”)

LEVEL 2
AMRAP 12
9 Push Press (115/75#)
6 DB Burpee Box Step Overs (25/20#)(20”)

LEVEL 1
AMRAP 12
9 Push Press (75/55#)
6 DB Burpee Box Step Overs (15/10#) (20”)

Stretching

AMRAP 5
10 PVC Cuban Press
10 Wall Slides

Accessory

ON A 10:00 CLOCK
Build to a heavy 1-rep strict press
– Perform this component prior to the main workout

Notes

 8+ rounds. Use a moderate loading on the push press and a lighter DB loading for the DB burpee box
step overs. You should use a loading on the push press that lets you complete all rounds in 2 sets or less. If you can’t do multiple sets of 5+ reps with your push press weight, then it is likely too heavy for this workout. This workout will push you to use a fast pace. Just try to hold on throughout. Challenge yourself to hold on to the DBs for the entire burpee box over set. If you start to get fatigued, move slower on the burpees and rest by setting the DBs on top of the box.  Before the workout, we will load up to a heavy strict press.