Workout 02/26/21


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

+20lb Week 4


For time:

500m row

30 pull ups

30 DB floor press

500m row

20 chest to bar pull ups

20 DB push press

500m row

10 bar muscle ups

10 strict handstand push ups

Power Hour:

EMOM for 20 Minutes:

Minute 1:  3 C2B Pull Ups + 6 Wall Balls (20/14)

Minute 2: 10 Box Jumps (30/25)

Minute 3: 3 Power Snatch +  6 OHS (135/95)

Minute 4: 10 Toes To Bar

Minute 5: 3 Power Clean + 6 Push Press (135/95)


3×15-18 banded push ups

3×12 DB floor press press

3×15 tall kneeling supinated grip barbell forward raise

3×15 tall kneeling overhand grip barbell forward raise   

4×10 hanging around the world

4×2’ Earthquake Bar static hold


For Time:


30 cal ski 

30 unbroken double unders

20 shoulder press 45/55

20 unbroken double unders

10 burpees

10 unbroken double unders

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