July 6, 2026

Jul 4

1 min read

Part 1

Bench Press

4 Reps at 73%

3 Reps at 77%

Max Reps to Technical Failure at 82%

Rest 2-3 Mins Between Sets

Part 2

On the 3:00 x 5 Sets

8 Cal Bike/12 Row/10 Ski/150M Run

12 DB Push-ups/Floor Press/24 Shoulder Taps

12 Alt DB Reverse Lunges/Goblet Squats/Box Step Ups

Recent Posts

See All

October 19, 2026

Part 1 Deadlift 5 Reps at 77% 3 Reps at 87% 1 Rep at 97% Establish a 1-Rep Max *Rest 3:00 Between Sets Part 2 AMRAP 11 1-2-3-4-5... Knee Raises/Other Core 7 Cal Bike/10 Row/Ski/0:45 Effort

October 20, 2026

4 x AMRAP 4 Buy-In: 400M Run/Ski/500 Row/1100 Bike Max Rounds in Remaining Time 8 Front Squats/Goblet 8 Devils Press/Burpee Pull-ups/Strict Pullups *Rest 2:00 Between AMRAPs; Pick Up Where You Left Of

October 21, 2026

Part 1 Bench Press 5 Reps at 77% 3 Reps at 87% 1 Rep at 97% Establish a 1-Rep Max *Rest 3:00 Between Sets Part 2 AMRAP 14 8 Cal Row/6 Ski/5 Bike/0:30 Effort 16 Alt Plank Row/Gorilla Row 8 Cal Row/6 Sk

Comments

Post: Blog2_Post