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Bench press'S ARCHIVE

  • Wed.6.30.21

    By CoachBo | In WOD | on June 30, 2021

    Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press5 x 5 @ 80% Rest 60-90″ WOD: 25:00 AMRAP 800m Run15 Box Jumps5 2-arm KB Front Squats15 Burpee Pullups Cooldown: 25 GHD sit ups, roll out and stretch

    CONTINUE READING
  • Wed.6.9.21

    By CoachBo | In WOD | on June 9, 2021

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.11.25.20

    By CoachBo | In WOD | on November 25, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

    CONTINUE READING
  • Mon.11.9.20

    By CoachBo | In WOD | on November 9, 2020

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Bench Press 5 x 5 moderate to heavy weight WOD: 4 rounds 12 push ups 24 sit ups 12 tricep dips 24 glute bridges 12 plank up-downs 24 flutter kicks 12 bicycles 24 mountain climbers Cooldown: Childs pose, pigeon, saddle, twist

    CONTINUE READING
  • Mon.10.19.20

    By CoachBo | In WOD | on October 19, 2020

    Warmup: ROM, dynamic stretches, 30 high knees, 15 Squats, 15 Sit ups, 8 Flag Push ups Strength: 3 x 10 Bench press Moderate weight WOD: “Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.11.25.19

    By CoachBo | In WOD | on November 25, 2019

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: more »

    CONTINUE READING
  • Wed.8.28.19

    By CoachBo | In WOD | on August 27, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press, De-load 5 x 5 @ 65% WOD: 8 x 200m Sprint, :60 rest then 3 Rounds: 500m Row 10 Goblet Squats (35/53#) 10 OH Lunges, (25/35#) 10 Ring Dips 10 KB SDHP (35/53#) Cooldown: Max plank hold – shoot for at more »

    CONTINUE READING
  • Wed.8.7.19

    By CoachBo | In WOD | on August 6, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 25:00 AMRAP 800m Run 15 Box Jumps 25 2-arm KB Front Squats 15 Burpee Pullups Cooldown: 25 more »

    CONTINUE READING
  • Wed.7.24.19

    By CoachBo | In WOD | on July 23, 2019

    Warmup: ROM, dynamic stretches, 500m row, 25 Push ups, 15 Jumping Pull ups, 10 Dislocates with PVC, 50 4c5 Flutter kicks Strength: Bench Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: 3 Rounds: 20 Barbell Step Ups (45-65/65-85#), alt 7 Box Jumps 400m run Cooldown: 100 Leg Levers, Roll out and stretch

    CONTINUE READING
  • Wed.6.26.19

    By CoachBo | In WOD | on June 25, 2019

    Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Bench press 10 x 5 @ 75% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »

    CONTINUE READING
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