Coaches Warm Up


1. Banded speed bench press

3x3 close grips @50%

3x3 regular grip @50%

3x3 wide grip @50%


1x5 regular grip (no bands). Add 5lbs from 70% last week.


2. Conditioning

150 KBS 70/53

must start with and if you break complete 200m run + 5 ring muscle ups. 




3. Accessory work

3 max effort sets of weighted ring dips


4 supersets

12-20 tricep kick backs

8-12 inverted row with band across hips (Guys=red/Ladies=orange)


1x100 each side lying rear delt raises


4. Core Work

4x1' box weighted side plank