Bench Day
Warm Up
1 min Row
5 Inchworm to Push up
1 min Ski
10 Sit ups
1 min Row
5 Inchworm to Push up
Mobility
- 10 Lat Stretch on the Bench
Strength
Bench Press
5RM
Workout
RX
3 Rounds
1 min Shoulder to Overhead 50/35
1 min Double Unders
1 min TTB
1 min Cal Row
1 min Rest
RX+
BB – 60/40 Kg
GHD Sit up
SC
BB – 40/30Kg
Sit Ups
DU – Practice
Fit
BB – 30/20
Sit Ups
DU – Practice or Single Skips
Extras
Gymnastics
Pull ups
3 x Max Sets
Strict Ring/Bar Dips
3 x Max Sets
Accessory
3 Sets
10 Strict T2B
12 Tall Kneeling 1 & ½ Strict Press
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …