Bench Press

Strength

  • Bench Press 3 x 5 @ 50%. 1RM
  • Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

  • 5 Clean and Jerks (135/95)
  • 10 Toes-to-bar

Gymnastics

  • 100+ Toes-to-bar throughout the workout

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 6 x Glute Bridges (315/225)
  • 12 x Hip Flexor Lifts (6ea. leg)
  • 6 x GHD Back Extensions (weighted)
  • 6 x Handstand push-ups

3 Rounds Alt E2MOM

  • 6 x Reverse Hyper (150+/100)
  • 6 x Bench Press. (75% of 1RM)
  • 6 x Hamstring curls
  • 6 x Tricep Pull-downs

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 9 x Glute Bridges (275/185)
  • 18 x Hip Flexor Lifts (12ea. leg)
  • 9 x GHD Back Extensions (weighted)
  • 9 x Handstand push-ups

3 Rounds Alt E2MOM

  • 9 x Reverse Hyper
  • 9 x Bench Press. (65% of 1RM)
  • 9 x Hamstring curls
  • 9 x Close Grip Incline Presses

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 12 x Glute Bridges (205/155)
  • 24 x Hip Flexor Lifts (12ea. leg)
  • 12 x GHD Back Extensions (weighted)
  • 12 x plyometric push-ups

3 Rounds Alt E2MOM

  • 12 x Reverse Hyper
  • 12 x Bench Press. (50% of 1RM)
  • 12 x Hamstring curls
  • 12 x leg extension

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 15 x Glute Bridges (185/135)
  • 30 x Air Lunges
  • 15 x GHD Back Extensions

3 Rounds Alt E2MOM

  • 15 x Reverse Hyper
  • 15 x Bench Press. (47% of 1RM)
  • 15 x Tricep Pull Downs

5 min Warm-up

  • Squat Therapy

Strength (15 min)

5, 5, 3, 2, 3 x 5 (workset)

  • Front Squat
  • Bench Press

Conditioning

  • Basketball

Warm-up

  • Bench Press Warm-Up

Strength

5 rounds

  • 8 Reverse Hyper
  • 8 Bench Presses (60%)

5 Rounds

  • 8 Hand Release Push Up
  • 8 Hip Bridges

Conditioning

For Time

  • 2000m Row

Strength

5 Rounds

  • 5 x Bench Press (increase weight)
  • 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

  • ERG
  • Begin and Finish With And E2MOM
    • 10 Pushups
    • 15 Air squats

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
  • 5 x 5 at 65% of 1RM x 90%

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Front Squat Strength
  • Cardio Endurance

Workout-1

Strength

Front Squat

Workout -2

27, 21, 15, 9 For Time

  • C2 Ski Erg
  • C2 Bike Erg
  • C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

  • 3 deadlift
  • 2 front squats
  • 1 push press