Tag Archives: Bench Press

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

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.