Workout 01/29/21


Banded bench press 

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

1×8 wide grip top set (no bands)

-70% 1RM on bar, will add 5lb each week made




Pull ups

MB Russian twist 20/14


3×12-14  narrow grip duffalo bar bench press

3×16-20 seated DB Arnold press

3×12-14 Chest supported dB incline row 

4×10 strict Toes to bar

4×1’ Earthquake Bar wide grip Bench Press (constant controlled movement)


For Time:

10 rounds

15 cal ski

3 Ring muscle ups

Power Hour

For Time

Buy-In: 2,010 meter Row

Then, 2 Rounds of:

11 Dumbbell Hang Power Snatches (2×50/35 lb)

18 Dumbbell Front Squats (2×50/35 lb)

Directly into:

32 Devil Presses (2×50/35 lb)

Then, 2 Rounds of:

3 Arana Complexes (2×50/35 lb)*

24 Double Dumbbell Deadlifts (2×50/35 lb)

Finally, complete:

1 mile Run with Weighted Vest and Facial Covering (20/14 lb)

*1 Arana Complex consists of: 1 Dumbbell Squat Clean, 1 Dumbbell Front Squat, 1 Dumbbell Push Press, and 1 Dumbbell Thruster

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

This website or its third-party tools process personal data.
You may opt out by using the link

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.