• 01052026 Phase 1 Week 1 Session B

    Warm Up
    3 min cardio of choice

    2 sets
    20 band pull apart
    10 snap push up
    5 Push Up

    Into BBWU

    Strength & Accessory
    Strength
    Build to 1 Strong Set
    6-8 Strict Press

    then 1 set @90%

    Accessory
    3 sets
    10 Bent Over Row
    10 Floor Press

    Conditioning
    EMOM10
    200m Bike
    Mx Hand Release Push Up

    Score = Total Pushup – Best Round – Worst Round

  • Athlete Notes

    Phase 1 Session B
    Build to a strong, repeatable press today. Leave 2–3 reps in reserve — no grinding.

    On the EMOM, aim for steady bike pace and consistent push-up sets each round.

    Best and worst rounds don’t count — consistency beats intensity.

Results

Jan 07 2026
Tara Roche
Presses 45lb bar then 20lb dbs

Push Up 9/8/9/(10)/8/6/6/5/5/(5) = 56reps

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Jan 06 2026
Craig
Strict Press: 65/75/80/85/76.5
Bent Row 40s
Floor press 85/105/105

Conditioning (13)x/11/10/10/8/9knee/8/X/12/7 = 75 reps

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Jan 05 2026
Matt Cormier
Oh Press: 65/75/85/95/95/86

Bent Row: 50s
Floor Press: 86/105/105

Conditioning: (15)/13/13/11/11/11/11/(10)/14/13 =97

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Jan 05 2026
Lisa
Arrived with a sore neck from printing, swapped this weeks overhead press for next weeks bench press.
Bench: 55/65/75/75/67.5
Floor Press/BentRow @20s

Conditioning: 13/10/10/11/11/11/11/10/(x/18)= 87

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