07/31/2020
Bench Press (Build to a heavy 3-rep Bench Press)
Metcon (AMRAP – Reps)
For Reps w/ Partner
15 min AMRAP
Share the Load
3 min Max Reps Bench Press @ 80% of 3RM
+
3 Rounds Each (Synchro)
10 Hand Release Push Ups
15 American KB Swings
– go back and forth between the shared Bench Press and synchro rounds until the time elapses
15 min AMRAP
Share the Load
3 min Max Reps Bench Press @ 80% of 3RM
+
3 Rounds Each (Synchro)
10 Hand Release Push Ups
15 American KB Swings
– go back and forth between the shared Bench Press and synchro rounds until the time elapses
Accessory
Metcon
Accessory Strength
A)
4 Rounds x
Max Reps Strict Pull Ups (minimum 5)
10 Ring Dips
15 AbMat Sit Ups
A)
4 Rounds x
Max Reps Strict Pull Ups (minimum 5)
10 Ring Dips
15 AbMat Sit Ups
B)
4 Rounds x
15 Bentover Row (med wt.)
10 Evil Wheel
C)
EMOM x 10
10 DB Bicep Curls
10 DB Hammer Curls
Metcon
Accessory Conditioning:
A)
10 min AMRAP
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups
A)
10 min AMRAP
5 Pull Ups
10 Push Ups
15 AbMat Sit Ups
B)
10 min x
Max Distance Row
C)
Tabata Hollow Rocks
(8 Rounds, 20 on/10 off)
Tabata Bench Dips
Metcon
Accessory Competitor
A)
Pull Up/C2B
Repeat Explosives
12 sec AMRAP x 8-10
A)
Pull Up/C2B
Repeat Explosives
12 sec AMRAP x 8-10
B)
21-15-9
GHD Sit Up
Ring Row
+
21-15-9
Toes to Bar
50 ft HS Walk/5 Wall Walk
C)
75/50 Ring Dips for TIme
– each break, do 10 football burpees
