Date: Friday, August 2nd

Warm-Up & Mobility: coaches choice

Skill: none

Strength: Bench Press Narrow Grip 5-5-3-3-3 Increasing

Super Set: 4/4 Goblet Hold Rear Elevated Single Leg Squat

Conditioning: ‘Pickle on the Side”


2 Rope Climbs/ 5 banded chin-ups/ 8 ring rows

200 M Run

20 Butterfly Sit-Ups

Coaching Notes:

Strength; Narrow grip bench, higher emphasis on the tricep as your hands are closer. Come down controlled and let the barbell brush the chest before going to lockout. During the bench, make sure to retract your shoulders on the bench and maintain a neutral spine. 

Conditioning: this is a grip heavy workout. Especially if you are doing the rope climb option. Run every round at a steady pace and save your energy for the other 2 movements. Start with rope climbs if you desire then as fatigue sets in, go to the chin up or ring row option. 

Cash Out: 5 min, 50 singles, 8 db push press 

HPT: 3x 8/8 Kneeling Landmine Shoulder Press +12 Landmine Rows  each arm