Tag Archives: Strict Press

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Strict Press, then Row, Dumbbell Push Pres

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Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.

Strict Press and Pullups then Wall Balls and Ring Dips

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Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.

3 rounds for max unbroken reps of

  • Unbroken Strict Press @ 70-80% Body Weight
  • Rest 30 seconds
  • Unbroken Strict Pullups
  • Rest 3 minutes

Then for time of the following ladders

  • 10-9-8…3-2-1 x Sandbag Thrusters @ 15kg
  • 1-2-3…8-9-10 x Ring Dips

Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6.  Metcon 11:28.

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.