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Bench press max'S ARCHIVE

  • Wed.1.13.21

    By CoachBo | In WOD | on January 12, 2021

    Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD:  20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: more »

    CONTINUE READING
  • Wed.9.25.19

    By CoachBo | In WOD | on September 24, 2019

    Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD:  20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: more »

    CONTINUE READING
  • Wed.3.20.19

    By CoachBo | In WOD | on March 19, 2019

    Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.11.14.18

    By CoachBo | In WOD | on November 13, 2018

    Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 65% Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.7.18.18

    By CoachBo | In WOD | on July 17, 2018

    Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.3.28.18

    By CoachBo | In WOD | on March 27, 2018

    Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Spend 20:00 to find a new heavy single WOD:  10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

    CONTINUE READING
  • Wed.11.29.17

    By CoachBo | In WOD | on November 28, 2017

    Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.8.9.17

    By CoachBo | In WOD | on August 8, 2017

    Warmup:  ROM, dynamic stretches,  Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »

    CONTINUE READING
  • Wed.4.19.17

    By CoachBo | In WOD | on April 18, 2017

    Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »

    CONTINUE READING
  • Wed.12.7.16

    By CoachBo | In WOD | on December 6, 2016

    Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »

    CONTINUE READING
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