Workout 02/12/21


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



For Time: 3 rounds

10 Handstand push ups

20 burpees

60 double unders

20 burpees

10 handstand push ups 

Rest 1’ 


3×15-18  DB bench press

3×12 DB decline bench press

3×30 band forward raise  

4×10 strict Toes to ring

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


For Time:

5000m ski erg

Power Hour:

10 Rounds 

9 Thruster 

35 double-unders

Men use 95 lb.

Women use 65 lb.

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