Tuesday
Fitness
Strength-Bench Press
Every 2 minutes for 5 sets-2 bench press-across
“Creed Bratton”
8 minute AMRAP
Row 250 meters
Run 200 meters
15 wall balls (14/10)
Rest 4 minutes
8 minute AMRAP
Repeat
Performance
Strength-Bench Press
Every 2 minutes for 5 sets-2 bench press-across
“Creed Bratton”
8 minute AMRAP
Row 250 meters
Run 200 meters
15 wall balls (20/14)
Rest 4 minutes
8 minute AMRAP
Repeat
Competition
Strength-Bench Press
Every 2 minutes for 5 sets-2 bench press-building
Class
“Creed Bratton”
8 minute AMRAP
Row 250 meters
Run 200 meters
15 wall balls (30/20)
Rest 4 minutes
8 minute AMRAP
Repeat
For the bench press pick a weight and stick to it for all 5 sets. You should not be going super heavy or going for a new PR. The workout is meant to be done at a sustainable pace. The second AMRAP should be be close to the same score as the first.
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