Tag Archives: Bench Press

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Bench Press and TRX Rows then a quasi-Jackie

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5 rounds of

  • 4-6 x Bench Press
  • 8-10 x TRX Reverse Rows

Then  for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)

  • Row 500m (Rx is 1000m)
  • 50 x Thrusters with empty bar
  • 50 x Pullups (Rx is 30)

Results:  Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs).  Metcon 9:14

Bench Press and Weighted Pullups then Power Snatches and Dips

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Every 3 minutes for 15 minutes

  • 5 x Bench Press + 3 x Weighted Pullups @ 30lbs
  • 5 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

  • 10 x Hang Power Snatches @ 75 lbs
  • 15 x Dips

Results:  Bench Press 125/145/165/185/195/200.  Metcon in 11:08

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.

Bench Press and Rows then Thrusters, Double Unders and Pullups

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Not for time do 5 rounds of

  • 5 x Bench Press
  • Rest 30 seconds
  • 6 x Dumbell Rows with Both Hands @ 18kg per hand
  • Rest 90 seconds

Then 6 rounds for time of

  • 36 x Double Unders
  • 18 x Thrusters with empty bar
  • 9 x Pullups

Results:   Bench press 115/135/155/185/195lbs.  For the metcon a very hard 12:11.