Bench Press

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

• C2 Bike

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

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

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans