Workout 12/03/21


(superset bench and dips)

4×10-12 bench press

-regular grip

4×10-12 strict ring dips

*Goal is to get all the way to 12 reps, if hit add weight to your next set. Keep track of where you get to, the following week you will try to end heavier than the week prior.



500m/400m row


Push press 95/65

Ab mat sit up

Power Hour:

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Power Cleans (145/100 lb)

20 Jerks (145/100 lb)

10 Power Snatches (145/100 lb)


4×15 DB bench press

4x8ea alt DB curls

(Superset pull up/bent over row)

4×12 banded wide grip pull up

4×12 barbell bent over row

4×45” pinch grip hold

4×30” L hang

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