Strict Press
Heavy Set of 10
"19.1"
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row
KG | 9/6
AGE GROUP
13-15 & 55+ | (14/10)
Same as class
In Part 1, we are starting our 4 week 10-rep cycle. In this first week we are completing our “primer” week to explore and establish a load for the following week. In part 2, This open repeat is a simple but tough test of endurance and power. The wallballs will spike your heart rate, and the row will keep the intensity high. The challenge is to keep moving smoothly and maintain a steady pace throughout. Focus on consistent rounds and see how many you can rack up in the time!
Score | Rounds + Reps
Wallball | 2 sets or less here, looking to finish each set in 0:90 or less.
Row | 0:90 seconds or less each time.
Straight Line
A primary fault of the strict press is deviating from a straight bar path. The strict press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.
19 CALORIE ROW
15 Calorie Echo Bike
19 Calorie Bike Erg
15 Calorie Ski
200m Run
1:15 Effort on Treadmill/Runner*
9 Shuttle Runs (1 rep = 25ft down & back)
WALLBALL
Reduce Reps/Loading/Target Height
Single Dumbbell Thrusters
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
30 Air Squats
If athletes did the open in 2019, encourage them to look back at their score to see if they can improve.
Overall goal today is to complete 5 total rounds.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 Each or Written Time
(9-21 minutes)
Wallball | tell, show, do, check
Strict Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Gun Show
[PART A]
3x15 Chest Supported Double Dumbbell Row
Rest 1 Minutes Between Sets
[PART B]
3x16 Cheater Hammer Curls (8/side)
MINDSET
Charles Lamb
"The greatest pleasure I know is to do a good action by stealth, and to have it found out by accident."
There’s a unique joy in doing good deeds quietly and letting them be discovered naturally.
