September 16, 2026

Sep 13

1 min read

Part 1

Bench Press

Set 1: 5 Reps at 83%

Set 2: 3 Reps at 88%

Set 3: 1+ Reps at 93%

Rest 2-3 Mins Between Sets

Part 2

For Time

5-10-15-20-25/:30-:45-1:15-1:30-2:00

Calorie Machine

DB Bench Press /Floor Press

10-20-30-40-50

Skips/Plate Hops

Time Cap: 16 mins

Recent Posts

See All

October 5, 2026

Part 1 Deadlift 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 5 Rounds 42-34-25-17-8 Cal Row/30-24-18-12-7 Bike/31-25-18-13-6 Ski/Efforts 4:00-5:00/3:00-4:00/2:00-3:00/

October 6, 2026

5 x AMRAP 3 13 Cal Bike/19 Row/14 Ski/1:15-1:30 Effort 12 Front Squats/Back Squats/Goblet 10 Box Jumps/2 x Reverse Lunges/ Lateral Burpees Over the Bar Rest 3:00 Between AMRAPs Pick Up Where You Left

October 7, 2026

Part 1 Bench Press 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 AMRAP 13 30 Skips/Toe Taps/Lateral Skater Hops 12 DB Push Press/DB Strict Press 9 Knee Raises/Other Core

Comments

Post: Blog2_Post