Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
12min AMRAP
5 chest to bar
10 push up deficit 10kg plate
15 goblet squats 24/16
Finisher 3min
ME hollow hold
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
