THURSDAY 051115
Bench press 2-2-2-2-2
Then,
5 rounds for time of:
10 thrusters, 40/30kg
20 sit-ups
10 dips
Tag Archives: bench press
Bench Press Singles, Push Press & Box Jumps
THURSDAY 151015
Bench press 1-1-1-1-1-1-1
Heavy singles. Add weight if needed once the works sets have started. No misses or grinding reps, just work.
Then,
5 rounds for time of:
15 push press, 40/30kg
10 box jumps, 30/24″
Team Row, Bench, & Rope Climb
WEDNESDAY 071015
In teams of 3:
8 minutes of rowing for calories
4 minutes of bench press for reps, 70/45kg
6 minutes of rowing for calories
3 minutes of bench press for reps, 70/45kg
4 minutes of rowing for calories
2 minutes of bench press for reps, 70/45kg
Rope climbs can also be done at anytime by the “resting” athletes. Each 15-foot rope climb adds 3 reps to the teams total. If you’re scaling the rope climbs a partial or a beginner rope climbs adds 1 rep to the teams total.
Teams must use the same rower, the same barbell, and the same rope.
If you can do the weight then do it. If not be sure to keep it heavy. Small sets are ok, you have a team to share the work.
Bench, Muscle-Up, STOH
FRIDAY 110915
Bench press 5-5-3-3-1-1-1
Then,
AMRAP in 12 minutes of:
1 muscle-up
2 shoulder to overhead, 60/40kg
2 muscle-ups
4 shoulder to overhead, 60/40kg
3 muscle-ups
6 shoulder to overhead, 60/40kg
4 muscle-ups
8 shoulder to overhead, 60/40kg
5 muscle-ups
10 shoulder to overhead, 60/40kg
6 muscle-ups
12 shoulder to overhead, 60/40kg
Continue adding 1 rep for muscle-ups and 2 reps for STOH.
Bench, Row, Sit-Up, Bike, & Dip
TUESDAY 180815
Bench press 4×4
Then,
5 rounds for time of:
18-calorie row
15 sit-ups
10-calorie bike
8 dips