May 7, 2019

Strength

Bench Press

5-3-1+

Add 5lbs to your 1RM. Lift 75, 85 and 95% of that number.

Performance

AMRAP in 3 minutes
35/24 Cal Bike
Max thrusters (95#/65#)
Rest 3 min
AMRAP in 3 minutes
24/18 Cal Bike
Max thrusters (95#/65#)
Rest 3 min
AMRAP in 3 minutes
15/12 Cal Bike
Max thrusters (95#/65#)

Fitness

AMRAP in 3 minutes
30/20 Cal Bike
Max thrusters (75#/55#)
Rest 3 min
AMRAP in 3 minutes
20/15 Cal Bike
Max thrusters (75#/55#)
Rest 3 min
AMRAP in 3 minutes
10/7 Cal Bike
Max thrusters (75#/55#)