Workout of the Day
A. Bench Press (Paused): 3 Sets – 2 Reps
*Not 2RM – Think 92-95%
B. Ring Dips: 5 Sets – 5 Reps
*Improve from last time.
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For Time:
5 Rounds
5 Bench Press @ BW
5 Stone to Shoulder AHAP
Bench Press
All posts tagged Bench Press
Workout of the Day
A. Bench Press: 3 Sets – 3 Reps
*Not 3RM – 90%+
B. Ring Dips: 8 Sets – 1 Rep
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Every 4 Minutes for 20 Minutes
10 Cals Arms Only AD
Pull ups – Max Reps
Lauren and I will be heading to Tahoe for the weekend for a friends wedding.
Don’t worry! The gym will still be open. Alisha is going to be coaching the afternoon classes on Friday (4pm & 5pm) and the morning class on Saturday (10am).
Make sure you fill her classes!
– Joey
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A. Bench Press + Chain (Add 1 chain more than normal): 1RM
Ex: Small Chain – Go up to Medium
Medium Chain – Go up to Big)
B. Ring Dips: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps
*Body Weight
*Smallest Band Possible
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5 Rounds (20 Minute CAP)
20 Double Unders
15 Wall Balls 20/14
10 DB / KB Push Press 55/35
5 Bar Muscle Ups (5 Strict Pull Ups @21X1)
Workout of the Day
A. Push Jerk @75-80%: 6 Sets – 3 Reps
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 7/11) – 3 Sets
*if you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.
C. Weighted Pull Up: 5 Sets – 3 Reps
*Tough but doable weight for 5 Reps (Heavier than last time)
*Body Weight
*Smallest Band Possible
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“Fran”-o-Dyne (15 Minute cap)
For Time:
42-30-18 Cals AD
21-15-9 Pull Ups
Workout of the Day
A. Push Jerk @75%: 8 Sets – 3 RepsB. Close Grip Bench: 8 or 5 Reps (+5lbs from 7/4) – 3 Sets
*If you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.
C. Weighted Pull Up: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps (Heavier than last time)
*Body Weight
*Smallest Band Possible
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For Time:
20 HSPU
30/20 Cal AD
20 Bar Muscle Up
Workout of the Day
A. Bench Press @50% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)(Every :45 Sec)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/27) – 3 Sets
*if you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.
C. Weighted Pull Up: 8 Sets – 1 Reps
*Tough but doable weight for 1 Rep
*Body Weight
*Smallest Band Possible
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“Nate”
20 Min AMRAP
2 Muscle Up’s
4 HSPU
8 KBS 70/53
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Workout of the Day
A. Floor Press: 3 Rep Max (pause on floor) -OR- Bench Press: 1RM (For Those Who Missed Last Week)(15 Minutes)
B. Drop to 75% of A: 3 Sets – AMRAP (5-8 reps is goal)
C. Ring Dips: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps
*Body Weight
*Smallest Band Possible
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10 Minute AMRAP
10 Wall Balls 20/14
10 Pull Ups
10 HSPU
![[WOMENS STRENGTH]
Just admiring those biceps Gainz.
TONIGHT - 6PM
Open to any women out there wanting to come and learn a thing or two about strength training.
Coached by the one and only Lauren (@lolohoey )
#VivaLaCoalition
#LadiesNight
#CoalitionStrength](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/20838367_1603781289646244_1439667651730210816_n.jpg "[WOMENS STRENGTH]
Just admiring those biceps Gainz.
TONIGHT - 6PM
Open to any women out there wanting to come and learn a thing or two about strength training.
Coached by the one and only Lauren (@lolohoey )
#VivaLaCoalition
#LadiesNight
#CoalitionStrength")
