2/24/15 “Doom Force”

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Mobility:  Shoulder Mobility


Skill Practice Warm Up:  Handstand Hold and Handstand Push up practice.


Workout:  Push Press

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Superset: DB or KB farmer’s carry

5 sets of 60′ (30′ out/30′ back) or you can use farmer carry bars if you are in pleasant hill.


Metabolic Conditioning Workout:  “Doom Force” – As many rounds as possible for 6 minutes.

2, 4, 6, 8…etc

Dumbbell push press (A: 45lbs,  I*: 25lbs, N: 15lbs)

10, 20, 30, 40…etc

Double unders

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  120 – 336 reps.

Log your results online by clicking here.


Optional Cash-out: 5min row

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