Category Archives: Bench Press

November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

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October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

Posted in Back Squat, Bench Press, Clean (Squat Clean), Deadlifts, Pull Ups, Shoulder Press, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 19, 2015

Strength Find new 1 Rep Max Bench Press Shoulder Press MetCon 10 minute AMRAP: 10 Power Cleans (155/105 lbs) 10 Burpees over the Bar 10 Chest to Bar Pull ups

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October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

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September 7, 2015

Strength Bench Press 5x(10 @ 64%) MetCon 12 minute AMRAP: 10 Deadlifts 10 Push ups 10 Straight Leg Overhead Sit ups *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form. Deadlifts … Continue reading

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June 17, 2014

SWOD: Bench Press 5-5-5-5-5 WOD: Annie 50-40-30-20-10 Double Unders (3x singles) Sit ups

Posted in Abmat Sit ups, Bench Press, Double Unders, Girl WODs, WODs | Leave a comment

December 2, 2013

Today’s WOD Back Squat 10-8-5-3-3-3 Bench Press 10-8-5-3-3-3 then 12 minute AMRAP: 12 Air Squats 12 Push Ups 12 Sumo Deadlift High Pull 65/45# Tomorrow’s WOD 5 rounds, each for time 5 Handstand Push ups 40 Double Unders (3x singles) … Continue reading

Posted in Air Squats, Atomic Situps, Back Squat, Bench Press, Double Unders, Handstand Push Ups, Push Ups, Sumo Deadlift High Pulls, WODs | Tagged , , , , , , , , , , , | Leave a comment

November 4, 2013

Today’s Workout Back Squat 1-1-1-1-1 Bench Press 1-1-1-1-1 then Annie 50-40-30-20-10 Double Unders Sit ups Tomorrow’s WOD Rest or Easy 20-30 minute Run New Workout Plan Format Mon: Strength + 7-12 min wod Tues: Rest or Easy Run Wed: Strength … Continue reading

Posted in Abmat Sit ups, Back Squat, Bench Press, Double Unders, WODs | Tagged , , , , , , , , , , , | Leave a comment

January 28, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 5x 75% 3x 85% 1+ 95% WOD: 10 Minute AMRAP: Run 200m 7 Hang Power Cleans (135/95#) 12 Burpees Post WOD: 100 Atomic Sit ups for time

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January 21, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 3x 70% 3x 80% 3+ 90% WOD: 15 Min timecap (EMOM / “DEATH BY” format) 1 Power clean (165/155) / 1 lateral bar burpee / plank hold … Continue reading

Posted in Atomic Situps, Bench Press, Burpee, Power Clean, Straight Leg Overhead Sit ups, WODs | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment