Friday, July 22 Gym Open @ 6:15am



EMOM for 5 minutes of:

  • Row 15/12 Calories


  • 20 Arm Circles FWD/BWD
  • 10 DB Bench Incline Press
  • 10 DB Rows


E2MO2M, Bench Press as follows:

  • Set 1 – 10 reps @ 65%
  • Set 2 – 8 reps @ 70%
  • Set 3 – 6 reps @ 75%
  • Set 4 – 7  reps @ 70%
  • Set 5 – 5 reps  @ 80%
  • Set 6 – 3 +reps @ 85%

Met-Con WOD:


Complete for time:

  • 30 Wall Ball
  • 8 Mr. Spectacular *
  • 20 Wall Ball
  • 6 Mr. Spectacular
  • 10 Wall Ball
  • 4 Mr. Spectacular

For our purposes, Mr. Spectacular is:

  • start with KBs or DBs on ground beside your feet
  • walk your hands out to a plank
  • perform a Push Up
  • walk your hands back to your KBs or DBs and perform a Power Clean and Push Press

REST 5 minutes


  • 10 reps each side of:

Single arm bench press with hip bridges are an excellent addition to an upper and lower body workout. @000andre000 flew from New York to work with me today and even as strong as he is, this was only 40 pounds and it was smoking him. To give background to his athleticism, he was on the German national wrestling team so not much smokes this guy. I use this exercise a lot to coach my athletes in creating great glute and core strength while pushing heavier loads. It's also a solid accessory lift for anyone wanting to develop their pressing strength and hip strength while building overall athleticism due to the unilateral component. Usually I throw them into a B or C portion of a workout or as a super set. #OPEXFit @opexfitness

A post shared by Michael Bann, FDN-P, Pn1 (@coach_michael_bann) on

  • 1 trip of inner loop hugging sandbag across chest
  • 2 lengths of hall outside weight room of OH DB Lunge with extra step

About crossfitcphs

PE Teacher at Carleton Place High School
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