Bench Press

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

• 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

• 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

• 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
• Set 3 rep Max

Press

• Press Warm-Up
• 3 x 5 worksets at 80% 1RM

Conditioning

4 rounds

• 10 Cal Assault Bike
• 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% 1RM

Press

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

Strength

• Bench Press 3 x 5 @ 50%. 1RM
• Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

• 5 Clean and Jerks (135/95)
• 10 Toes-to-bar

Gymnastics

• 100+ Toes-to-bar throughout the workout

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 6 x Glute Bridges (315/225)
• 12 x Hip Flexor Lifts (6ea. leg)
• 6 x GHD Back Extensions (weighted)
• 6 x Handstand push-ups

3 Rounds Alt E2MOM

• 6 x Reverse Hyper (150+/100)
• 6 x Bench Press. (75% of 1RM)
• 6 x Hamstring curls
• 6 x Tricep Pull-downs

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 9 x Glute Bridges (275/185)
• 18 x Hip Flexor Lifts (12ea. leg)
• 9 x GHD Back Extensions (weighted)
• 9 x Handstand push-ups

3 Rounds Alt E2MOM

• 9 x Reverse Hyper
• 9 x Bench Press. (65% of 1RM)
• 9 x Hamstring curls
• 9 x Close Grip Incline Presses

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 12 x Glute Bridges (205/155)
• 24 x Hip Flexor Lifts (12ea. leg)
• 12 x GHD Back Extensions (weighted)
• 12 x plyometric push-ups

3 Rounds Alt E2MOM

• 12 x Reverse Hyper
• 12 x Bench Press. (50% of 1RM)
• 12 x Hamstring curls
• 12 x leg extension