Sunday, January 11th, 2026
Strength
Bench Press
Every 3:00 x 4 Sets
Set 1: 10 Reps @ 65%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 6 Reps @ 75%
*Add 5 Supine Medball Chest Passes Each Set
- These are to be thrown to a partner standing, then the partner drops the ball and the partner lying down catches the ball and throws back up.
This is meant to be done as a partner strength superset with 1 partner hitting the bench into the chest pass, then the next partner hitting the bench into the chest pass.
% is Based on 1RM Bench Press
Strength Accessory EMOM
“The Many”
15:00 EMOM
minute 1: :30 Max Renegade Rows w/Push-Up
minute 2: 10-12 Ring Hamstring Curls
minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs
minute 4: :15/:15 Side Star Plank
minute 5: :15/:15 Copenhagen Plank
