Banded Bench Press 3-3-3-3-3-3-3-3-3-3
Dumbbell Bench Press 5-5-5-5-5
Then

2x20 db floor press
2x20 db skull crusher
100 banded hammer grip tricep press down


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From Coach Luke

What is the movement that you do not want to see come out of the hopper?

Everyone has that one movement, or multiple movements, that they do not want to see on the whiteboard when they show up to the gym. Maybe its even an entire modality like gymnastics movements, or any of the mono-structural movements. This movement, or string of movements, are what we need to be focusing on in our training the most. What does this mean for you as a member of CFS? Obviously, we cannot program the WOD’s specifically to each person and what their “most feared” movement is, but this doesn’t mean that you never get to work on these movements. Let’s take double unders for example. Many of us struggle with figuring out the rhythm of double unders, and it is no secret that no one enjoys having to do tuck jumps every time double unders show up on the whiteboard for class. This is the perfect opportunity for extra practice and the improvement of the skill that follows. Take a few minutes before or after class and practice some drills to help learn to do them better like Penguin Drills, Alternating Single-Double Drills, etc. Don’t shy away or avoid the thing that you don’t want to see in the workout, embrace it, and really take the time to practice. Who knows, maybe one day that movement will turn into your favorite. Hope this helps! See all of you in the gym!