Warm-Up 3 Rounds: 20 Russian Swings 20 Double Unders 10 Air Squats 10 Ring Rows Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 3 B. Wide Grip Bent Over Row 12 @ RPE5 …
Tag Archives: Bench Press
Tuesday 03.02.21
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to an RPE …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Tuesday 03.02.21
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to an RPE …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Wednesday 03.03.21
Warm-Up 3 Rounds: 20 Russian Swings 20 Double Unders 10 Air Squats 10 Ring Rows Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 3 B. Wide Grip Bent Over Row 12 @ RPE5 …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Tuesday 02.16.21
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Tuesday 02.16.21
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Monday 02.08.21
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Friday 02.05.21
Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …