Bench Press

W WOD – THURSDAY 22.09.22 – “HEAVY DAY FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“*

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

*compare to 16.02.22

MW WOD – THRURSDAY 04.02.21 – “UNTIL THE LAST REP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Wall Squat
5 Push Ups

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40

W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
DEADLIFT-BENCH PRESS

CONDITIONING

“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1

WM WOD – THANKS GOD IT’S FRIDAY 27.07.18

WARM UP
400 mt Run;
then 2 Rounds of:
10 Lateral Burpees
10 Deadlift (Empty Bar)
10 Sumo Deadlift High Pull
10 Front Squats
then:
400 mt Run

MOBILITY & SKILLS
Hips – Clean Warm Up

CONDITIONING
10 Rounds For Time
5 Bench Press/Floor Press #BW
5 Squat Clean #.75BW
20 Double Unders
Cap Time 20′

WM WOD – THANKS GOD IT’S FRIDAY 12.01.18

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Row
10 Push Ups Hand Release
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Shoulders – Hips – Low Back

CONDITIONING
3 Rounds For Time
10 Bench Press/Floor Press #80%BW
500 mt Row/400mt Run

ACCESSORY WORK
For Time
21-18-15-12-9:
Cal Bike
GHD Wall Ball Sit-Ups

ACCESSORY WORK
For Time
21-18-15-12-9:
Cal Bike
GHD Wall Ball Sit-Ups

GW WOD 120917

WARM UP
3′ Rope Jump; then 3 Rounds Not For Time of:
10 Hollow Rock
10 Superman
15 Air Squats
15 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Clean – Handstand ( Hold – Push Ups )

STRENGHT*
EMOM 5′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%

CONDITIONING
AMRAP 15′
5 Handstand Push-Ups
7 Pull-Ups
9 Squat Clean #60/40

ACCESSORY WORK*
3 Rounds, NOT for time:
25 GHDSU medball sit-ups #9/6
15 Bench Press #80% BW

*Do it only if you trained in August!

GWM WOW 220717 “Lynne is Crazy”

WARM UP
3 Rounds Not For Time
5x/leg Box step-ups #50/40
10 Kb Swing ( Light Weight )
10 Hand-release push-ups
10 Goblet Squats
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

STRENGHT
Squat
5x#65%, 5x#75%, 5x#85%, 3×8#65%
Snatch grip deadlift
3×5 #110%
Good mornings
3×6 # 50% squat 1RM

CONDITIONING
“Lynne is Crazy”
5 Rounds for Max Reps
Pull-Ups
Bench Press # BW
500 mt Row (score is Cal.)

W WOD 010617

WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m

MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk

CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%

Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,

Bench Press
5×5 #85%

Rest as needed between lifts and exercises

DAY OFF!!! 070517

DAY OFF!!!

Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”

WOW – W WOD 101216

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

“The Iron Triathlon”

1-20 reps of Linda:
For time:
Deadlift #1.5xBW
Bench Press #1xBW
Squat Clean #0.75xBW

Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-20.
Scaled version:
Choose appropriate weights so you can safely complete all 20 rounds