2025 07 08 Week 1 Cycle 2 Upper Push Push Engine
Here’s your Loop-ready drop-in for Tuesday, Week 1 – Upper Body Push. This one’s dialed in with your actual equipment (barbell, dumbbells, pull-up bar) and includes strength + conditioning — all optimized for mobile:
💪 Tuesday – Week 1: Upper Body Push + “Push Engine” WOD
✅ Focus
- Upper Body Push
- Strength Foundation
- Conditioning (15-min AMRAP)
🔥 Warm-Up
- Jump rope or jumping jacks – 2 min
- Arm circles + band dislocates – 30 sec each direction
- Scapular push-ups – 2 x 10
- Push-up to down dog – 2 x 6
- Empty-bar shoulder press – 2 x 8
- Light DB press warm-up – 1 x 10
🧱 Strength Block
| Exercise | Sets x Reps | Weight | Notes (Tempo / RPE) |
|---|---|---|---|
| Barbell Bench Press | 4 x 6–8 | 2-sec negative, steady | |
| Dumbbell Shoulder Press | 3 x 10 | Full ROM, seated or standing | |
| Incline Dumbbell Press | 3 x 12 | Moderate pace | |
| Dumbbell Lateral Raises | 3 x 15 | No body swing | |
| OH DB Triceps Extensions | 3 x 12–15 | Elbows tight, full lockout |
⚡️ “Push Engine” WOD – AMRAP (12–15 Min)
Complete as many rounds as possible of:
- Push-ups – 10 reps
- Dumbbell Push Press – 8 reps
- Walking Lunges – 10 reps (weighted optional)
- Sit-ups – 12 reps
- Burpees – 8 reps
💡 Log rounds completed and any scaling or subs (e.g. knee push-ups, air lunges).
💬 Post-Workout Notes
- Energy & mood: 😎 / 😐 / 🥴
- Strength felt: ⬆️ / ⬇️ / holding steady
- Any soreness or tightness to flag?
- Recovery plan (nutrition, hydration):
When you’re ready, I’ll queue up Wednesday’s lower body template — more squats, hinges, and slow-burn leg strength coming your way. Want me to prep that next?