Warm Up:
3 sets:
50 jumping jacks
15 PVC banded face pulls
10 hand-release push-ups
Specific Warm-Up:
1 set:
10 bench presses (add 10-90 lbs)
5 bench presses (add 5-90 lbs)
3 bench presses (add slightly more weight)
1 bench press (add slightly more weight)
1 bench press (add slightly more weight)
-The next set should be the athletes starting weight.
WOD:
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
Every 2:00 for 3 sets:
:30 DB bench presses
Every 2:00 for 3 sets:
:30 DB push-ups
Every 2:00 for 3 sets:
:30 hand-release push-ups
Bodyweight:
Every 2:00 for 3 sets:
:30 strict handstand push-ups
Every 2:00 for 3 sets:
:30 deficit push-ups
Every 2:00 for 3 sets:
:30 hand-release push-ups
Movement scaling options:
Bench Press: Load, DB bench press, strict press, weighted push-up, close grip bench press
Post-Workout Skill Work:
On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.