Tag Archives: Bench Press

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.

 

Bench Press then Reverse Lunges, DB Snatch and Dips

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Warm up with 2 rounds of

  • 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

  • 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

  • Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

  • 30 x Front Rack Reverse Lunge @ 110lbs/50kg
  • 30 x Dumbbell Snatch @ 21kg
  • 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.

Back Squats then Kettlebell G2OH and Pike Press

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Back Squat

Final 2 rounds…

  • Max unbroken reps Goblet Squats @ 24kg

Then AMRAP in 12 minutes

  • 12 x Kettlebell Ground to OH @ 24kg alternating arms
  • 12 x TRX Pike Press

Results: Back Squats 135-165-185-205-215.  Goblet Squats 28 and 22 reps.  For the AMRAP did one arm KB Clean and Press, 4 rounds plus 8 reps.

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Bench Press

Final 2 rounds…

  •  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!