Workout 10/01/21

Strength:

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% 

+25lb this week

Metcon:

For time:

100/80 cal ski

150 burpees

100/80 cal row

 

Accessories:

3×8 1 ½  bench press

3×12 close grip pull ups 

4×12 parallel bars deficit push up 

4×12 inverted barbell row

4×1’ weighted Plank 45/35

Power Hour:

“Awful Annie”

For Time

50 Double-Unders

50 GHD Sit-Ups

5 Cleans (275/185 lb)

40 Double-Unders

40 GHD Sit-Ups

4 Cleans (275/185 lb)

30 Double-Unders

30 GHD Sit-Ups

3 Cleans (275/185 lb)

20 Double-Unders

20 GHD Sit-Ups

2 Cleans (275/185 lb)

10 Double-Unders

10 GHD Sit-Ups

1 Clean (275/185 lb)

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

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.