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
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 …