Strength

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 1 establish a 1 rm

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work @ 85% of 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 2 x 2 work set 2RM Should be close to 94% of 1RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 2 x 2 work sets at 94% of 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work sets at 90% 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• Establish a 3RM

Deadlift

• Deadlift Warm-Up
• Establish a 3RM