Workout 09/24/21


9×3 speed banded bench press

@50% 1RM 

30” rest between sets

Red + 200 org -200

*3×3 narrow / 3×3 regular / 3×3 wide

1×8 top set reg grip 

Starts at 70% 

+20lb each week


20’ EMOM. 

  1. Bench press 95/65
  2. Ski erg
  3. Ring dips
  4. GHD sit ups

*Score is max reps. 

Power Hour:

“Bar Fight”

3 Rounds for max reps

1:00 Thrusters (95#/65#)

1:00 Power cleans (95#/65#)

1:00 Box jump overs (24″/20″)

1:00 Pull-ups

1:00 Calorie bike

1:00 Rest


3x8ea alternating SA DB bench

3×12 close grip floor press 

4×12 barbell upright row

4×12 barbell bent over row

4×1’ weighted Chinese plank

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.