Wednesday, March 11th, 2026 – Bench Press
General Warm-Up
12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press
Accessory
5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Close Grip Bench Press
2) 10-15 Bent Over Barbell Row
1) 10-15 Close Grip Bench Press
2) 10-15 Bent Over Barbell Row
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Bench Press
Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP