Bench
Warm Up
2 sets
2 min on C2
10m Bear Crawl
5/5 Dead Bug (Hold every rep for 3 seconds)
2 sets
5 Laying T-spine Ext
5 Shoulder Ext
2 sets
10 Hand Release Push-ups
5 Ring Row
30 Sec HS Hold
Strength
Bench day aka Rob’s favourite day
5 Sets
20 m Farmers Carry
10 DB Bench Press
Workout
50 – 40 – 30 – 20 – 10
KB Swings (American)
Cal on C2 or Echo
RX+
KB – 24/16 Kg
Echo
RX
KB – 24/16 Kg
C2
SC
KB – 16/12 Kg
C2
Fit
KB – 12/8
C2
Goal: Leg and Hip Ext
Extras
Gymnastics
3 Rounds
10m HS walk
20 HSPU
Conditioning
EMOM 14 Min
Min 1: 8-10 GHD + Max Power Clean 60/40
Min 2: Rest
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …