Warmup

Silverback Primer

3 Sets:

7 x Single Arm Dumbbell Bench Press (Each Side)

200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)

Strength

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

STIMULUS

• This is week 1 of 4 in this progression

• Our aim is to set the baseline to build off of

• A good place to start is between 90-100% of your 10RM Push Press from last week

• Keep the weight the same for all 4 sets across

• The 6 reps are designed to be completed unbroken on each set

WOD QUALIFIER

“Geico”

AMRAP 15:

60 Double Unders

30/21 Calorie

10 Thrusters (155/105)

STIMULUS

GENERAL

• The heavy thrusters are a major focus in this workout

• Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round  Every 5-ish Minutes)

THRUSTERS

• Going a little heavier on the Thrusters during “Geico”

• This should be a weight that you can complete in 2-3 sets during the workout

GYM CLASS

“Geico”

AMRAP 15:

60 Double Unders

30/21 Calorie

15 Front Squats (155/105)