Bench & AMRAP

Warm-up: 2 Rounds

200 Single Jump Ropes

200 m Run/Row

Toe Walks/Heel Walks

1:00 Glute Bridge Hold

Arm Circles


Workout to be completed in 2 sections. Complete all of one section before beginning the next. Sections may be completed in any order.


Section 1: Bench Press

Option 1 > 3 Months

Complete 3 warm-up sets of 3-5 reps of Bench Press. Then,

3 x 8 AHAP Bench Press

Rest 2-3 minutes between each set

(@ Home Option Below)


Option 1 < 3 Months

Complete 3 warm-up sets of 3-5 reps of Bench Press. Then,

3 x 5 AHAP Bench Press

Rest 2-3 minutes between each set

(@ Home Option Below)


Option 3 < 1 Month

Complete 3 warm-up sets of 3-5 reps of Bench Press. Then,

2 x 5 Bench Press Not AHAP

Rest 2-3 minutes between each set

(@ Home Option Below)


Section 2: AMRAP

Option 1 > 3 Months

AMRAP in 10 Minutes

5 Burpee Box Jumps

10 V-ups

15 KB Swings 25/35


Option 2 < 3 Months

AMRAP in 8 Minutes

5 Burpee Box Jumps

10 V-ups

15 KB Swings 15/25


Option 3 < 1 Month

AMRAP in 5 Minutes

2 Burpee Box Jumps

2 V-ups

5 KB Swings 10/15


@ Home Option for Bench Press

Option 1 > 3 Months

Complete the following superset with a bench or stability ball. It May be completed on the floor, but that's not ideal.

3 Rounds:

8-10 Stability Ball Chest Press 15/20

8-10 Stability Ball Chest Flys 15/20

Rest 2 minutes between sets


Option 2 < 3 Months

Complete the following superset with a bench or stability ball. May be completed on the floor, but that's not ideal.

3 Rounds:

8-10 Stability Ball Chest Press 10/15

8-10 Stability Ball Chest Flys 10/15

Rest 2 minutes between sets


Option 3 < 1 Month

Complete the following superset with a bench or stability ball. May be completed on the floor, but that's not ideal.

3 Rounds:

3-5 Stability Ball Chest Press 5/10

3-5 Stability Ball Chest Flys 5/10

Rest 2 minutes between sets


Challenge of the Week (CTW): Sit-ups for 1 minute


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post times and weights to comments

Last Week’s CTW


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