Tag Archives: Bench Press

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Bench Press then a KB Core EMOM

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4 rounds

  • 6 x Bench Press @ 85% of 3RM

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 60cm box)
  • 10 x Cable Pulldowns @ 70lbs
  • Rest 1 Minute

Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise

  • 4 x Slow Halos per Direction
  • 2 x Windmills per Side with 2 second hold
  • 8 x Kettlebell Pull Overs
  • 4 x Front Rack Openers with Twist

Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

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4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.

Bench Press, Kettlebell Swings and Muscle Ups

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Take 15 minutes to work up to a heavy

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 15 x Kettlebell Swings @ 32kg
  • 9 x Dumbbell Bench Press @ 20kg per hand
  • 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

  • 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.

Muscle Ups and Bench Press then OHP, Pullups and Sumo DL High Pulls

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EMOM for 10 minutes

  • 1 x Strict Ring Muscle Up from Floor

4 rounds of

  • 6-8 x Tempo Bench Press @ 65-70% of 3RM (3 second ascent/3 second descent)

Then the Crossfit WOD from Dec. 18, 5 rounds for time of

  • 15 x Push Press/Jerk @ 75lbs
  • 12 x Pullups
  • 9 x Sumo Deadlift High Pulls @ 75lbs

Results: Bench Press 8-8-7-7. Metcon: 14:34

Been focusing on Muscle Ups for a couple of weeks now. Seeing if adding regular volume will allow me to get the strength to do a real slow strict movement. Planning the same for Handstands, wondering if spending just 5-10 minutes 2-3 times per week will help me finally get stable.