THURSDAY 070116
Back squat 3-3-3
Bench press 3-3-3
Deadlift 3-3-3
Tag Archives: bench press
Row & Bench Press
WEDNESDAY 231215
Row 1500m
3 minutes of bodyweight bench press
Rest
Row 1000m
2 minutes of bodyweight bench press
Rest
Row 500m
1 minute of bodyweight bench press
Time each round and record reps for bench. If needed scale to 3/4 or 1/2 bodyweight.
Bench, Double-Unders, Run, & Kettlebell Swings
FRIDAY 111215
Bench press 1-1-1-1-1-1-1
Then,
3 rounds for time of:
100 double-unders
20 kettlebell swings, 32/24kg
Run 400m
Bench Press & Row
MONDAY 301115
5 rounds of:
5 bench press
Max calorie row in 1 minute
Rest
Bench, Deadlift, Burpee Box Jump
WEDNESDAY 181115
Bench press 2-2-2-2-2
Then,
AMRAP in 10 minutes of:
2 deadlifts, 100/70kg
2 burpee box jump over, 24/20″
4 deadlifts
4 burpee box jump overs
6 deadlifts
6 burpee box jump overs
Contiunue to add 2 reps to each successive round for as long as time permits.