Tag Archives: bench press

Bike, Burpees, Step-Ups, Bench & Row

Posted on November 11, 2014 by Matt

 

WEDNESDAY 121114

 

3 rounds of:

bike (calories)

burpees over rower (reps)

dumbell step-ups, 50/30lb (reps)

bench press, 50/30kg (reps)

row (calories)

 

One minute on each station for max reps. Rest 1 minute between rounds.

 

 

Bench Press 3×8 / Sit-ups, HSPU, & Rope Climbs

Posted on November 4, 2014 by Matt

 

WEDNESDAY 051114

 

Bench press 3×8

Sets across @75%

 

Then,

 

4 rounds for time of:

30 sit-ups

2 rope climbs, 15′

10 handstand push-ups

 

 

Bench Press 5×1 / Burpee Muscle-Up

Posted on October 23, 2014 by Matt

 

THURSDAY 231014

 

Bench press 5×1

Sets across. Heavier than 3×2 on 091014.

 

Then,

 

For time:

25 burpee muscle-ups / 50 burpee pull-ups

 

Bench Press 5×5 / Burpees, Sit-Ups, KB Swings, Pull-Ups, & HSPUs

Posted on October 19, 2014 by Matt

 

MONDAY 201014

 

Bench press 5×5

Sets across. Heavier than last 5×5.

 

Then,

 

For time:

70 burpees

60 sit-ups

50 kettlebell swings, 24/16kg

40 pull-ups

30 handstand push-ups

 

15 minute time cap. Compare to 260613.

 

 

Bench Press 3×2 / Handstand Walk and Run

Posted on October 8, 2014 by Matt

 

THURSDAY 091014

 

Bench press 3×2

Sets across. Heavier than 250914.

 

Then,

 

10 rounds for time of:

10m handstand walk

Run 100m

 

If you fall on the handstand walk restart at the point of contact furthest from the finish.