Workout 04/02/21


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

-move to 1×5 regular grip if failed and continue to add each week


Week 7


2 rounds

500m ski

15 handstand push ups

15 toes to bar

2 rounds

500m row

15 pull ups

15 v ups 

Power Hour:

20 minute AMRAP

3 burpees

6 hang power cleans (95/65)

9 push press (95/65)

3 burpees

9 hang power cleans

12 push press

3 burpees

12 hang power cleans

15 push press

3 burpees

15 hang power cleans

18 push press

continue to add 3 reps to the cleans & presses until time is u


3×15 ring push ups

3×10 barbell skull crushers

3×12 chin up

3×12 overhand barbell 7’s(7 top curl/7 bottom curl/7 full curl)   

5×16 single leg toes to ring


For Time:


Ski erg


Rope climb

*10 MB GHD sit ups after each set 20/14

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