* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Class:

1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set.

2) Dumbbell Bench Press: 3 sets of 8-12 reps

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 10 minute AMRAP:

3 Muscle-ups

10 Toes-to-bar

30 Double-unders

If you don’t have Muscle-ups, Substitute 5 Chest-to-bar Pull-ups.

Extra Work:

4) Row: 5 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

5) Hip Extenion: 3 sets of 20-30 reps

Ret 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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