Warm-up: 2 Rounds
200 Single Jump Ropes
200 m Run/Row
1:00 Glute Bridge Hold
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
10 V-ups
15 KB Swings 25/35
Option 2 < 3 Months
AMRAP in 8 Minutes
10 V-ups
15 KB Swings 15/25
Option 3 < 1 Month
AMRAP in 5 Minutes
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:
Post times and weights to comments
Last Week’s CTW
