Bench Press

2 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center-hopefully)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets) or 3 x 5

3 Rounds (You go, you go, you go….I go)

• 2 x 12m Big Rope Sled Pulls (185lb)
• 25m Burpee broad jumps
• 30 – 20 – 10 Hand Release Push-ups
• Light Jog until it is your turn

30 – 20 – 10 (Partner)

• Rower
• Hand Release Push-ups

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 Rounds – Partner (I Go, You Go)

• 1 Med-Ball Carry – D/B. (50/30)
• 3 med-ball ground to overhead
• 5 Hand – Release Push-ups

Both partners go to complete a round.

100 Sit-ups

Time permitting

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 minute AMRAP (Partner Waterfall)

• 1 heavy-med ball down and back. (100/80)
  • 2 over-the-shoulder at each end
• 10 Wall Balls (20/14)
  

100 Sit-ups

Time permitting

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

21, 18, 15, 12, 9, 6, 3 – Partnered (Waterfall)

• Wall Ball (20/14)
• Push-ups

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

For Time 15 min cap (In the Gym)

• 500m Row
  • 21 Ring Push-ups
  • 21 Lunges
• 500m Row
  • 15 Ring Push-ups
  • 15 Lunges
• 500m Row
  • 9 Ring Push-up
  • 9 Lunges

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

12 Min AMRAP (Partner)

• 1 Cal Row
• 1 Power Clean (135/95)
• 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

Strength

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 155 / 115
• 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

• 500m C2 Bike
• 2 x Med-Ball Over Shoulder (100/80)
• 10 Push-ups

Team of 3 (switch station when bike is complete)

• 500m C2 Bike
• 3 x Med-Ball Over Shoulder
• 15 Push-Ups

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

• 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