top of page
Search

Wednesday 02162022

Warmup

2 min bike


Blue band X2

20 banded pullaparts

20 lat pull downs

10 pass throughs

5 push-ups

…………..

30 light db flys

30 glute bridges


Strength

All Sets Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 85%

1 Set of Max Reps @90 %

WOD

For Time:

400 Meter Row

30 Bench Press 135 / 95 lb

600 Meter Row

20 Bench Press 155 / 105 lb

800 Meter Row

10 Bench Press 165 / 115 lb

1200 Meter Row

5 Bench Press 185 / 135 lb


Time Cap: 25 min cap

Pair up on bench or FLOOR PRESS / double the bike meters


- Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.


- Chip away at the bench presses with bigger sets in the beginning (10's, 8's, 7's, or 5's). Sets will get smaller as the weight increases (5's, 3,'s, 2's, 1's,). Try to avoid any slow press out reps.


- Change out weights after each bench set to allow the arms to recover a bit before getting back on the row. 

Last weight should not exceed 80%


160 views0 comments

Recent Posts

See All

Deadlift Friday! Oh yeah baby. 14062024

Happy Friday everyone. We're going to finish the week strong with a higher volume set of deadlifts. As we build off of our new benchmark lifts, expect to see the volume go up to build some endurance.

Thursday Stretch Day 06132024

We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a chance to work on some muscle up skills! We'll stretch for 20

"GI JANE" Wednesday 12062024

Hey! So, we have a killer workout on deck for tomorrow... "GI Jane" is as much of a mental flex as it is a physical test. I'll let you in on a little secret; we do hard things in the gym so we can lau

Comments


bottom of page