April 22nd


Download the week

Bench Press 

Max Repetitions Bench Press @ 90%

* To Technical Failure 

"Saucy Little Bunny" 

3 Rounds For Time: 

30 Hand Release Push-ups 

30/24 Calorie Row 

30 Kettlebell Swings (70/53) 

Time Cap: 18 Minutes 

KG | (32/24)


3 Rounds For Time: 

30 Handstand push ups

30/24 Calorie Row 

30 Double KB Clean & Jerks (53/35) 

Time Cap: 18 Minutes 

For the Coach

Resource Drive

Workout Overview


In part 1, we’re in week 3 of our our max reps bench press. Athlete’s should target 2-5 reps with minimal deviation in mechanics. If athlete’s are unaware of their 90%, they should use the 2-5 rep range to choose an appropriate load.  In part 2, we have a great upper body push/pull workout with a heavier kettlebell swing.  Athletes should consider setting a plan and a steady pace for the first round, to avoid blowout at the end.  Encourage athletes to push the pace on the movement they feel confident with, and then manage their effort and rest time on the movements they are more challenged by.


Total time to complete work.


Hand Release Push-ups| 2:00 or less.
Calorie Row| 2:00 or less.
Kettlebell Swings| 2:00 or less.1-3 sets.

The One | Teaching Focus

Shallow Hips
The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning.


Hand Release Push Up 
Reduce Reps
Regular Push-Ups
Box Push-Ups
Dumbbell Bench Press

Reduce Reps
2:00 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo/Assualt

Kettlebell Swing
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings


In part 1, guide athletes to a clear understanding of technical failure today. Make them aware that after 3 weeks of different movements, we’ll be returning to these same movements in order to attempt to improve on today’s result. Manage your room so that you can get eyes on each athlete as they lift.

In part 2, if you need to manage a large class you can have athletes start on different movements.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • Row
  • Arm Swings
  • Arm Wraps
  • Trunk Twists
  • Inchworm to Spiderman
  • Scorpions
  • Row
  • Bootstraps
  • Plank Shoulder Taps
  • Knee Push Ups
  • Push Ups
  • Row

Specific Warm-Up
(9-21 minutes)

Row | tell, show, do, check

  • Establish catch and finish positions

Catch with flat back, heels down, and vertical shins.

Finish with the handle at sternum and slightly open hips

  • Explain SPM and 500/m split and tell athletes where to look on the screen
  • :20 @ SPM of 32-35

Focus on 500m/split

  • :20 @ SPM of 27-30

Maintain same 500m/split

  • :20 @ SPM of 23-26

Maintain same 500m/split

KB Swing Prep | tell, show, do, check

  • :20 Alternating Single Leg Deadlifts

Focus on hinging at the hips while maintaining a flat back.

  • :20 Kettlebell Deadlifts

Focus on  hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.

  • :20 KB Hip Hinge & Pop

Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.

  • :20 KB Russian Swings

Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.

  • :20 KB American Swings

Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Bench Press | tell, show, do, check

  • Establish stance, grip, & set up

Shoulder blades & butt on bench

Feet on the floor

Hands outside shoulders with full grip on bar

Eyes under barbell

Visible arch in lower back  

  • 5 Tempo empty bar bench press
  • 3 second negative, 2 second hold

Focus on 45 degree angle with elbows

  • 3 Tempo empty bar bench press
  • 3 second negative, 2 second hold

Focus on “breaking” or “snapping” the bar throughout the movement.

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 6 Hand Release Push Ups
  • 6/4 Calorie Row
  • 6 KB Swings


Workout adjustments if needed

(39-57 minutes)

Look For

  • Hand Release Push-Up

Body Position: Maintain a straight line from head to heels. Avoid sagging or piking at the hips. Engage the core to keep the body stable.

  • Row

Hip Hinge: Look for a clear hip hinge during the initial part of the stroke. The hips should hinge back before the knees bend, maximizing the engagement of the powerful hip and leg muscles.

  • Kettlebell Swing

Hip Hinge Technique: Ensure athletes are initiating the movement with a hip hinge, not a squat. The hips should move back first, and the knees should bend slightly.
Watch for a straight back and a neutral spine throughout the movement. Avoid rounding of the lower back.

Post Workout Clean Up & Chat (57-60)

Additional Elements

Home Workout

3 Rounds For Time:
30 Hand Release Push-ups
100 Double Unders
30 Alternating DB clean & jerkTime Cap: 18 Minutes


Every strike brings you closer to your next home run.” - Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

After Party

2 Sets
50 Banded Goodmornings
50 Hollow body rocks

Have questions?

Reach out!

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