A frosty push day firing up the chest, shoulders, and triceps with classic presses and a blizzard-blast finisher. Sets the tone for the program’s icy theme and freezes in pressing strength early.
Warm-Up
5 min steady bike or row 2 rounds for quality:
- 10 banded Y-T-Ws
- 10 band pull-aparts
- 10 shoulder tap push-ups
- 15 arm circles each direction
Strength or Skill
Barbell Bench Press
- 4 sets x 6-8 reps @ RPE 7-7.5
- Rest 2-3 min
Standing Dumbbell Shoulder Press
- 3 sets x 10 reps @ RPE 7
- Rest 1-2 min
Metcon
“Snowball Express” (14 min AMRAP):
- 10 push-ups
- 14 alternating DB snatch (35/25#)
- 40 double-unders (scale: 80 singles)
Scaling: Incline push-ups or from knees; snatch with lighter DB; substitute taps for double-unders
Cool-Down
- Doorway pec stretch: 60 sec/side
- Overhead triceps stretch: 45 sec/side
- Cross-body shoulder stretch: 45 sec/side
- Prone shoulder opener (arm extended palm-down, rotate torso away): 45 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
2 rounds, not for time:
- 20 plank shoulder taps
- 30 sec hollow body hold
Coaching Notes
Control every press’s descent and keep elbows at 45°. Metcon should keep you moving, not failing—scale so you keep rest minimal.
Week-over-Week Progression
- Week 1: 4x6-8 bench @ RPE 7-7.5, 14 min AMRAP
- Week 2: Increase by 5 lbs (or 1 rep per set), 16 min AMRAP
- Week 3: 5x5 bench @ heavier load, 12 min AMRAP
- Week 4: 3x8 @ 80% of Week 3 (deload), 10 min AMRAP