Monday/Tuesday:

Warmup

  • 2 Shrub Runs
  • 10 squats
  • 10 burpees

Lifting: Bench Press 1RM testing day

Sets:

  • Set 1: 10 reps
  • Set 2: 8 reps
  • Set 3: 6 reps
  • Set 4: 4 Reps
  • Set 5: 2 reps
  • Set 6: 1 rep
  • Set 7: 1 rep

Between sets 1 through 3:

3 sets of 10 bent over reverse fly’s

Today we are working up to a 1 rep max bench. SPOT EACH OTHER! The first 4 sets are warm-up sets. You are slowly adding weight to your bar while dropping the number of reps you do. You can continue for a total of 9 sets if needed to hit your new 1 rep max. This number will be used for future percentages – so write this number down!

Metcon: DEATH BY KB

  • Minute 1: 2 russian KB swings + 4 Goblet Squats
  • Minute 2: 4 Russian KB swings + 6 Goblet Squats
  • Minute 3: 6 Russian KB swings + 8 Goblet Squats
  • Minute 4: …….

Every minute, increase reps of each movement by 2 reps until you can no longer complete the work within the minute. Since this is a Russian KB swing, please pick a weight that is heavier than normal.

  • KB weight teens: minimum of 18 lbs (pink)
  • KB weight women: minimum of 25 lbs (blue)

Final BURNAGE:

Stair Stepper: 10 minutes

  • 1 Minute on: level 12-14
  • 1 minute slow: level 2-5