April 21, 2023

Apr 16, 2023
1 min read

Part 1 - Bench Press

3 Rep Max

Part 2

2 Rounds

Min 0:00-2:00 - 40 Alternating Dumbbell Bent Over Row

Min 2:00-5:00 - 22 Cal Assault Bike/500m Row/400m Run

Min 5:00-7:00 - 40 Alternating Dumbbell Shoulder Press

Min 7:00-10:00 - 22 Cal Assault Bike/500m Row/400m Run

Recent Posts

See All

February 9, 2026

Part 1 On The 2:30 x 5 Sets 3 Close-Grip Bench Press + 6 Bench Press Barbell: 60% of 1RM Bench Press Part 2 AMRAP 10 10 Push Press/DB 20 Eye Level/Kettlebell Swings 30 Sit-ups/Other Core

February 10, 2026

4 x AMRAP 4 12 Cal Bike/17 Cal Row 10 DB Step-Back Lunges 5 Devil Press *Rest 4:00 Between AMRAPs *Pick Up Where You Left Off

February 11, 2026

Part 1 On The 2:30 x 5 Sets 3 Sumo Deadlifts + 6 Conventional Deadlifts Barbell: 60% of 1RM Deadlift Part 2 For Time 25 Box Jumps/Broad Jumps 25 Deadlifts/Hip Thrusts 50 Air Squats/25 Burpees 40 Cal R

Comments

Post: Blog2_Post