Wednesday, December 3, 2014


Theraband Routine
Seated Wall Extensions x 15
Hollow Hold, 1 minute

Warm Up

2 Rounds:
T-Push Ups w/ foot clap x 10
Kettlebell Swings x 10
Goblet Squats x 10
Lat Activations x 10

Cool Down

Pec Stretch, 1 minute
Theraband Routine
Samson Stretch, 1 minute



20 minutes or 3-4 sets of:

Bench Press x 3-5 reps

GHD Situps x 10-15 reps

Active Bar Hang x 30-60 seconds

Notes:  Rest as needed between movements.  Newer athletes should scale the range of motion and reps as needed on the GHD.  If you can easily hang on the bar for 60 seconds, you may attempt single arm hanging, alternating as needed.


21-15-9 reps for time of:

Kettlebell Swings

Plyo Push-Ups

Box Jumps

Notes:  Prescribed is 71/55 to overhead for the Kbs, hands leaving the floor for the pushups and 24”/20” for the box jumps.  New athletes and those with overhead mobility issues should scale to a russian swing.  Think of the jumping pushups like a clapping pushup, but where you don’t actually clap.  Try to keep your midline tight throughout the entire range of motion.  If this is challenging for you, keep your hands on the ground and focus on performing fast regular pushups.  Watch a demo HERE.



Warmup your bench press to prepare for the workout!



5 Rounds not for time:

Bench Press for max reps

Pullups for max reps

Notes:  Prescribed for this workout will be bodyweight benchpress for men and 75% for women, with 30 seconds rest between the BP and Pullups and 3 minutes rest between rounds.  Be sure to use a spotter and kipping pullups are allowed.  Score is total BP reps and total PU reps as two separate scores.

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