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Components

Bench Press

Metcon

Settings

Workout

Wednesday

Warm-up

1 ROUND
100m Run
10 Scap Push-ups or :30 Plank Hold
10 DB Hammer Curls

1 ROUND
100m Run
10 Hand Release
10 DB High Pulls

1 ROUND
100m Run
10 Push-up or T-Push-Up*
10 Curl to Press

Strength

Bench Press (6-4-2-6-4-2)

6-4-2-6-4-2
Bench Press*

*Increase weight every round. Keep weight moderate.

(Score is Weight)

Strength - HOME

Metcon (Weight)

12-8-4-12-8-4
Tempo Floor Press (2221)

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
10 Up-Downs
10 DB Ground 2 Overhead
200m Run or 100 Mountain Climbers

(Score is Rounds + Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 08, 2020

Leaderboard

Men's Bench Press
Jim Boora	11/13/2016	1 x 2 @ 255 lbs
Kevin Acdal	06/14/2022	1 x 2 @ 210 lbs
Kelly Niemi	06/14/2022	1 x 2 @ 185 lbs

Women's Bench Press
Jenna Hensley	02/06/2021	1 x 2 @ 115 lbs
Carla Favro	06/14/2022	1 x 2 @ 100 lbs
Becky Elder	06/14/2022	1 x 2 @ 95 lbs

Male Clients

Female Clients