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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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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