Wednesday ‘Bulletproof your Body’ with Ben

Nice showing and extra girl this week brought numbers to around 10 – Awesome work to everyone who participated!

warm up:

  • 20m lunge/sumo walks – burpee count down (5,4,3,2,1) (dynamic stretching)
  • partner resist band walks – forward, sideways(both), backwards (warm up glute meds)


3 rounds @ 50:10,45:15,40:20 of:

  1. Free weight chest press (bumper plates or dumbells)
  2. OH and banded squats (pipe)
  3. Clean & press/cleans (KB: 4kg, 8kg, 12kg)
  4. Deadlifts (KB: 16kg, 20kg)
  5. tire drag/keg run/free run

abs: (called it after 2 rounds – way too much pain going on…)

3 rounds @ 1min:20secs, 45:15, 30:20 of:

  1. ab cycle (elbow touch/no-touch-flat-out)
  2. plank (hand up variations)
  3. track starts

cool down:

  • full body stretching
Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.