Sunday, February 22nd, 2026 – Overhead Press
General Warm-Up
10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press
Accessory
8 Rounds Every 2 Minutes On The Minute
1) 8-12 Seated Db Press
2) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down
1) 8-12 Seated Db Press
2) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Shoulder Press
Use 90% Of Your 1 Rep Max As Your Working Max
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: AMRAP @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: AMRAP @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP