Bench Press

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 15 x Glute Bridges (185/135)
• 30 x Air Lunges
• 15 x GHD Back Extensions

3 Rounds Alt E2MOM

• 15 x Reverse Hyper
• 15 x Bench Press. (47% of 1RM)
• 15 x Tricep Pull Downs

5 min Warm-up

• Squat Therapy

Strength (15 min)

5, 5, 3, 2, 3 x 5 (workset)

• Front Squat
• Bench Press

Conditioning

• Basketball

Warm-up

Strength

5 rounds

• 8 Reverse Hyper
• 8 Bench Presses (60%)

5 Rounds

• 8 Hand Release Push Up
• 8 Hip Bridges

Conditioning

For Time

• 2000m Row

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Bench Press

• Bench Press Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Front Squat Strength
• Cardio Endurance

Workout-1

Strength

Front Squat

• Squat Warm-up
• 5 x 3 tempo squats @ 75%

Workout -2

27, 21, 15, 9 For Time

• C2 Ski Erg
• C2 Bike Erg
• C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

• 3 deadlift
• 2 front squats
• 1 push press

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Z-Press
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Workout -2

Accessories

• 5 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips
• 3 x 15 Lat Pull-downs