9/15/25

 AM Workout (0615) 

A.

EMOM 10:

Odd Minutes: 3 Scap Pull-ups + 2 Strict Pull-ups + 1 Kipping Pull-up

Even Minutes: :20-:30 Nose-to-Wall Handstand Hold 

B.

EMOM 5: 

2-10 reps (capped at :30 of work) of Ring Muscle-ups 

C.

Every 3 for 15 (5 sets of): 

9/6 Cal Echo Bike

9 Burpees to Plate

9/6 Cal Echo Bike

PM Workout (TBD)

A.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

 

C. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

F.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 

G.

Push-ups

3 Sets to Failure 

Rest 1-2 minutes 

H. 

Rope Tricep Extensions 

7 Sets: 8-12 reps 

Rest :45