Rose City Barbell – Group Training

Push Press

athletes will start out with 5 sets of 3 on Push Press. They have the choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging weights and proper movement.

Metcon (Time)

“Waterworks”

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row
Within the workout, the push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to. Push presses will come from the rack in part one and the ground during the workout.