Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …
Tag Archives: Bench Press
Saturday 11.23.24
Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets of 5 …
Sunday 11.17.24
Warm-Up 5 Rounds: 10 Calorie Row 10 Walking Lunges 10 Hand Release Push-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are …
Saturday 11.09.24
Warm-Up 4 Rounds: 100m Run 5 Hand Release Push-Ups 10 Step-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 1 set of 5 repetitions. In this set, we are …
Tuesday 11.05.24
Warm-Up 7 Minutes of Movement 250m Row 8 Dumbbell Snatches (Right) 8 Dumbbell Push Press (Right) 8 Dumbbell Snatches (Left) 8 Dumbbell Push Press (Left) Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of …
Saturday 10.26.24
Warm-Up 3 Rounds: 200m Row 20 Ring Rows 10 Hand Release Push-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of 5 repetitions. In this set, we are using the RPE chart …
Sunday 10.20.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Wednesday 10.16.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Tuesday 08.27.24
Warm-Up A) 5 Rounds: 20 sec work / 10 sec rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Bench Presses 15 Russian Swings 20 Sit-Ups Strength Bench Press 3 sets x 5 reps Objective: find a weight that is …
Wednesday 08.21.24
Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9 Sit-Ups 12 Double-Unders B) 3 Rounds with an empty bar: 10 Bench Press 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …
Tuesday 08.13.24
Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30 seconds Plank Hold (left side) Rest 45 seconds B)3 Rounds: 10 Bench presses, with an empty bar 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: To find a weight that is moderately challenging to …
Sunday 08.04.24
Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …