Workout 02/05/21


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



50m Dual overhead DB carry 50/35

50m farmers carry

15 GHD sit ups

10 chest to bar 

250m row

Power Hour:

“Fight Gone Bad Championship”

5 Rounds

1 minute each for max reps:

Wall Balls (20/14)

SDHP (75/55)

Box Jumps (20”)

Push Press (75/55)

Row (calories)

*Rest 1 minute between rounds


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

10 cal ski SPRINT

3-5 bar muscle ups

1’ rest between rounds

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.