Wednesday

BENCH Program 

Wednesday

Bench Program

Tuesday

BENCH PROGRAM

Thursday

Crossover Symmetry

BENCH Program 

Thursday

Great Effort at the 9/11 Event!

BENCH Program

FOAM ROLLING PROTOCOL

Tuesday

BENCH PROGRAM

    then…

EMOM for 10min:

On Treadmill 

 EVEN: Walk

   ODD: Walk Backwards 

Tuesday

BENCH Program 

Wednesday

BENCH Program with DBs 

Single Leg Deadlifts: 10-8-6-4-2

Thursday

BENCH Program

    then…

3 Rounds (Not for TIME)

 10 GHD Situps 

 40 Double Unders

Wednesday

BENCH Program 

Tuesday

BENCH Program 

Protein Timing

Wednesday

Crossover Symmetry

BENCH Program 

Med-ball Drills

Wednesday

Crossover Symmetry

BENCH Program 

Tricep Kickbacks: 10-10-10

Turkish Get-UPs: 10-4-4-4-2-2

Thursday

Bench Program 

Turkish Get-UPs: 10-8-6-4

Wednesday

Bench Program 

Pistols: 10-10-10

GHD Situps: 10-10-10

Fire Rescue HERO

Tuesday

BENCH Program 

TABATA:

 Double Unders 

 V-UPs

Thursday

Bench Press Program 

Agility Work & Balance Drills

Thursday

Bench Press Program 

Agility Work & Balance Drills

Bench Press- J Curve or Vertical Path?

Thursday

1,000m ROW @ 50% effort 

 Damper on 5 - smooth fluid stokes

BENCH PROGRAM 

Tuesday

BENCH Program 

BOX Squat: 5-5-5-5-5

L-Sits