Tag Archives: Bench Press

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.

Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

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Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

  • 10 x Ring Pushups
  • 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

  • 10 x Weighted Glute Bridges @ 19kg
  • 5 x Bicycles (L+R=1)
  • 10 x V-Ups

Results: Bench Press 170lbs.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.

Core Work and Bench Press then Pullups and Pushups

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Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Bench Press then Push Press and Pullups

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Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.