Thursday – Health


– Strength: Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set. It may be feel light, but you actually utilize more high threshold motor units by moving weight as fast as possible so don’t underestimate the value of this work.

– Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.


1) Speed Bench Press : 9 x 3 @ 50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip.

2) Metcon Warm-up/Prep x 2-3 rounds of:

1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s.

1b) Overhead Squat x 3. Rest 30s.

1c) K2E x 5. Rest 30s


“Johnny Cash”

4 RFT:

15 K2E

15 Hang Power Cleans (65, 35)

15 Push Press (65, 35)

15 Box Jumps (20, 16)

15 Overhead Squats (65, 35)

21:00 Cap


Band Complex:

With one light band complete:

50 Banded Face Pull-aparts

50 Banded Pull-Downs

50 Banded Pull-aparts

*All without stopping

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