Wednesday, September 3rd, 2025 – Bench Press
General Warm-Up
20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press
Accessory
9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher
Notes
Every 3 Minutes On The Minute x 5 Rounds
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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