FRIDAY WORKOUT

Cardio and lifting all together!   WORKOUT: 6:00 of Calories on the Rower ** You will repeat this two more times so maintain a pace you can do, with a little difficulty two more times INTO… 6:00 to establish a 1/3RM Weighted Pull Up or 3/5RM Weighted Ring Row (Do

FRIDAY WORKOUT

Bench!   STRENGTH & PREHAB: 3 Position Bench Press (1 Close Grip, 1 Medium Grip (1st ring), 1 Wide Grip (2nd ring)) * 5 sets to work up to something heavy… 60, 75, 85, 90, 90-95% * Perform the following after each bench set: 1st – Plate External Rotation x

FRIDAY WORKOUT

Friday!   CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets   STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with

FRIDAY WORKOUT

Friday!   STRENGTH: Every 2:30 for 10 total rounds (25:00) complete the following: 1 Bench Press 5 Ring Rows * Start at 60% and a moderate angle and increase the difficulty slowly over 10 sets… * 60, 65, 70, 75, 80, 85, 90, 95, 95-100, 100%+ & try to move

FRIDAY WORKOUT

Make sure to take the speed down a notch and use today as a recovery/movement day…   STRENGTH: Bench Press 5-4-3-2-1-2-3-4-5 * Use the first 4 sets as warm ups for the last 5 sets… * Use the following weights as guidelines: 60, 70, 80, 90, 95-101, 90-100, 85-95, 80-90,

WEDNESDAY WORKOUT

Little change up after a marathon yesterday!   POWER/SKILL: 3 Close Grip Bench Presses in :06 * New set every 1:45 for 6 total sets working between 60-85% 1RM as long as you continue to break 6 secs * Work perfect technique and don’t bounce the barbell off your chest,

FRIDAY WORKOUT

Build off the practice you got with Snatches and OH Squats on Monday!   But first…   STRENGTH: Bench Press to a heavy single or max if you’re feeling good in just 10-12 minutes… (Aggressive jumps around the following: 60, 75, 85, 90, 95, 100+%)   SHOULDER STABILITY: DB Windmills

FRIDAY WORKOUT

Bench!!   STRENGTH/STRENGTH BALANCE: 3RM Bench Press + 10 rep Bent Over DB Rows between each set… * Last 3 sets of the Rows and obviously the Bench should be heavy and in the case of the Bench maximal… * 20 minutes   WORKOUT: 5 Strict CTB Pull Ups (Chin

FRIDAY WORKOUT

Squat day once again!   STRENGTH/POSITION: Tempo Overhead Squat 1RM (5 slow seconds down, 3 second hold at the bottom & then stand up quickly) * Work up slowly and make sure to address any shoulder issues as you’re warming up * 15-20 minutes to work up to your best

FRIDAY WORKOUT

Snatch and EMOTM!   SKILL/POWER: 1 Power Snatch w/ toes over the edge of two stacked up mats + 1 Power Snatch w/ feet on a full mat * Use the first rep to really drill staying patient and staying back for as long as you can during your transition

FRIDAY WORKOUT

In honor of Jay’s return for a few days πŸ˜‰   STRENGTH: 2RM Weighted Unbroken CTB Pull Up * 10-15 minutes to work up   Sub multiple sets of Bodyweight only if that provides enough challenge, go chin above only or work deep partials for sets of 2 trying to

FRIDAY WORKOUT

Heaviest Bench!   STRENGTH TEST: Bench Press 1RM (Your pick in terms of grip and warm ups, but make sure to take at least 2 minutes between sets once you hit the 90% barrier) * 20 minutes *   WORKOUT: 84 Double Unders 21 Med Ball Slams (25#/30-50#) 60 Double

FRIDAY WORKOUT

Another Bench Friday!   STRENGTH: 15-20 minutes Wide Grip Bench Press (Wider than shoulder width) 2-2-2-2-2-2 * If you feel good then try to hit an old 1RM for 2 reps by the end   WORKOUT: 21 Calories on the Bike (2:00 Cap) 18 Deadlifts (185#/275#)(65% 1RM) 15 Strict Handstand

FRIDAY WORKOUT

Bench Press Fridays continue!   STRENGTH: 20 minutes Floor Press 5-5-5-5-5 * Lifts will be from the rack, but with no bench… Take a slightly wider than shoulder width grip on every set   WORKOUT: “Karen” 150 Wall Ball Shots (14#/20#) (12 minute cutoff)   POST ALL RESULTS TO COMMENTS

FRIDAY WORKOUT

Changing up Fridays and bringing back an old school favorite…   STRENGTH: 20 minutes CLOSE GRIP Bench Press 3-3-3-3-3 * Hands must be shoulder width part or closer together * Take the same approach as we did on Cleans on Wednesday for loading 1.) Go for an all out 3RM

FRIDAY WORKOUT

Bench day!   STRENGTH: PAUSE Bench Press 3-3-3-3-3-3 * Must do a 2-3 second decent to the chest, pause for 2 seconds and then drive back to lockout * Work up to a heavy triple in 20 minutes   WORKOUT: Complete as many reps as possible in 3 minutes of

WEDNESDAY WORKOUT

Bench and Tabata!   STRENGTH: Bench Press 3-3-3-3-3-3 * These are ascending sets so steadily build up the weight across all six sets aiming to end somewhere around 90%+ on the final set of three * 15-20 minutes to work up to your best weight depending on class sizes  

THURSDAY WORKOUT

Last test day!   AEROBIC CAPACITY RETEST: 3000m Row For Time THEN WITH ANY TIME REMAINING… Max Calories on the Bike (12 minute cutoff)   IMMEDIATELY AT THE CUTOFF YOU WILL HAVE 60 SECONDS TO MOVE OVER TO A RACK…   You will then have 8 minutes to establish a