Posts Tagged ‘Bench Press’

Warm up

Strength AHAP/AMRAP:
Bench Press + Pull Ups
DB Fly
DB Row

Stamina EOMOM
5 x Back Squat
Walk with the bar 50 ft

Conditioning
LSD run for 45 min

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
5 x 5 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
100 x Bench Press @ 50% 1RM
Pull Ups, AMRAP @ 50% 1RM
DB Fly, AMRAP @ 50% 1RM
DB Row, AMRAP @ 50% 1RM

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Bench Press
3 x 3 Pull Ups
3 x 3 DB Fly
3 x 3 DB Row

Stamina
Ruck March 4 miles in 2 hours

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
5 x 5 Bench Press
5 x 5 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Conditioning
1) Run 3 miles for time

2) Run Hill Sprints for 10 minutes

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Murph Prep 3/35 15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Recovery
Row 2k at an easy pace

Warm up
30 x Clean & Press

Strength
5 x 5 Bench Press
5 x 5 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Stamina
1) Max Sit Ups in 3 minutes (minimum 90)
2) Max Push Ups in 3 minutes (minimum 80)
3) 3 mile run for time (minimum 24 minutes)

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up
10 x Deadlift
5 x 1 Arm Clean & Press

Strength 3-5 Progressive Ladder Sets:
Bench Press, Deadlift, Front Squat, OHS, Press, Back Squat, & Rack Pull, Rest 3 min

Each set consists of 1-5 reps per exercise with minimal rest (only to change plates). For example, for the first set, perform 1 rep of each exercise listed with 95% of your 1RM, changing weight as needed, but don’t dawdle! That’s the first set. Rest 3 minutes. The second set, you perform 2 reps of each exercise, but with 90% of your 1RM and rest 3 min. The third set you use 85%, fourth 80%, and finally for the fifth set you perform 5 reps of each exercise using 75% of your 1RM.

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up
20 x SBGU

Strength AHAP/AMRAP:
Bench Press
DB Fly
DB Row

Endurance 30-90 minutes:
Climbing, Hiking, Rucking, Running, Jogging, Swimming, Rowing, Biking, Walking the dog, Pushing a stroller, playing frisbee, golf, soccer, baseball…just get outside!