Bench press

Thursday, March 15, 2018

Skill: Rowing Intervals
Every 5:00 for 5 Sets
400 Meters
*Score is average time to complete 400 Meter in all 5 sets.

Workout: Death by Burpee
*3 Bench Press buy in @155/95
1st Minute 3 Bench Press + 1 Burpee
2nd Minute 3 Bench Press + 2 Burpees
3rd Minute 3 Bench Press + 3 Burpees
…and so on until you can’t complete the work in the minute.

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Tuesday, January 9, 2018

Strength: Superset
5×4 Bench Press (Climbing)
10×4 Plyo Push-ups

Workout: Every Minute on the Minute for 3 Minutes
10 Double Unders + 10 Deadlifts(185/125)
*rest 2 minutes
As Many Rounds and Reps as Possible in 6 Minutes of:
10 Double Unders
10 Deadlifts (185/125)
20 Double Unders
10 Deadlifts
30 Double Unders
10 Deadlifts
etc. (add 10 double under each round)

Wednesday, November 15, 2017

Strength: Bench Press Work to a 3 Rep Max
:10 Second Ring Support Hold in Hollow after each Bench Press Set

Workout: As many rounds as possible in 12 minutes of:
3 Power Cleans (155/105)
1 Ring Muscle Up
6 Power Cleans
2 Ring Muscle Ups
9 Power Cleans
3 Ring Muscle Ups…
Adding 3 Power Cleans and 1 Ring Muscle Up each round

Accessory: Mobility / Stretching
1:00 of T-Cross Right
2:00 of Puppy Dog
1:00 of T-Cross Left
2:00 of Standing Straddle