Warm-up
5 rounds of
- 2rd x 5 Air Squats, 3rds x 10 cal Row
- 5 Push-ups
- 5,5,5,3,1 (2 x 5 x 45/35, 5 x 95/65, 1 x 3 x 135/95, 1 x 1 x 1 155/95)
4 rounds of
- 500m Row
- 12 Bench Press (155/95)
Warm-Up – 15 Minutes
3/4 Regional Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Deadlift. (225/165)
- Bench Press (145/100)
- Squat Clean (105 / 75)
Bench Press
- 2 x 5 x 45lb
- 1 x 5 x 95lb
- 1 x 3 x 135lb
- 1 x 2 x 165lb
- 1 x 5 x 195lb. (working set)
25 Min Active Recovery
Resources and Guides
Bench Press
- 2 x 5 (95/65)
- 1 x 5 (135/85)
- 1 x 3 (155/115)
- 1 x 2 (185/ 125)
- 3 x 5 (200/ 145)
5 rounds for Time
- 3 x cleans
- 5 x Dips
- 8 x Burpees Over Bar
Light Linda
10,9,8…1
- Deadlifts. (225lbs / 155lbs)
- Bench Press (155lb/105lb)
- Squat Cleans (105lb / 85lb)
Barbell Bench Press
- Warm-up Sets
- 3 x 10 Work Sets
20 min
- C2 or Assault Bike (recovery Rid)
5 Rounds
- 10 x Pause Box Squats (125lb)
- 10 x KB Bench Presses (2 x 35lb KBs)
40,30,20,10 For Time
- Assault Bike
- Box Step-ups (20in)
- KB American Swings (40lb)
5 Rounds
- 10 x GHD Sit-ups
- 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)
5 rounds
- 5 x Bench Press (pick the weight)
- 8 x Toes-to-bar
12 min AMRAP
- Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
- Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)
5rds For Time
- 500m Row
- 15 bench presses (135/95)
8 rounds For Time
- 8 x Toes to Bar
- 8 x Bench Press (135 / 95)
- 8 x Assault Bike
- 8 x Ring Dips