Tag Archives: Bench Press

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

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3 rounds of

  • 10 x Bench Press @ heavier than last time
  • 10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

  • 2 x Kettlebell Clean and Press @ 14kg per hand
  • 2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
  • 4 x Kettlebell Clean and Press
  • 4 x Alternating Kettlebell Front Racked Reverse Lunges
  • 6 x Kettlebell Clean and Press
  • 6 x Alternating Kettlebell Front Racked Reverse Lunges
  • etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

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A “Suns Out Guns Out” kind of workout.

3 rounds of

  • 10 x Bench Press @ 80% of 10RM from last time
  • 10 x Ring Reverse Rows

Then 2 rounds of

  • 12 x Dips
  • 12 x Dumbbell Hammer Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Then immediately into 2 rounds of

  • 12 x TRX Tricep Press
  • 12 x Dumbbell Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

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3 rounds of

  • 10 x Bench Press (increase weight per round)
  • Rest 20 seconds
  • 10 x Kickstand Deadlift per Side @ 32kg
  • Rest 2 mintues

Then EMOM for 10 minutes

  • 1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
  • Rest 2 minutes
  • 30 x Weighted Situps @ 10kg plate
  • Rest 2 minutes
  • 30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
  • Rest 2 minutes
  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
  • Ret 2 minutes
  • 50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Bench Press then Bike and DL

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5 rounds of

  • 2 x Bench Press @ 90% of 1RM

Then 2 rounds of

  • 10 x Bench Press @ 60% of 1RM

Then for time

  • Bike 1k
  • 35 x Deadlifts @ 200lbs/91kg
  • Bike 1k

Results: Started with 200lbs/90kg for the Bench Press but dropped to 90lbs/86kg after I failed after 1 rep in round 3 with the higher weight… even resting 3 minutes between rounds. Metcon 10:29.