Bench Press
On the 3:00 x 3 Sets:
8 Bench Press
Start First Set at 60% & Build
"Space Force"
AMRAP 4:
21/16 Calorie Row
16 Alternating Single Arm Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alternating Single Arm Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
12 Alternating Single Arm Hang DB Snatch
12 Push-ups
KG | (24/15)
AMRAP 4:
21/16 Calorie Row
16 Alternating Dumbbell Snatches (50/35)
16 Handstand Push-ups
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
14 Handstand Push-ups
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Handstand Push-ups
In part 1 we’ve got bench press strength work with 3 sets of 8 reps. Athletes should target a challenging load without going so heavy that they might fail a rep. In part 2, we've got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on. The purpose of the drop in volume each AMRAP is to keep the cycle rate aggressive even as we fatigue.
Total rounds plus reps during each interval.
Calorie Row | :60, :50, :40 respectively.
DB Snatch | Unbroken all rounds.
Push-ups | 3 sets or less.
Blades, Butt, Feet
On the bench press, we want to emphasize 3 points of contact. Shoulder blades pressing into the bench, butt pressing into the bench, feet pressing into the floor.
Calorie Row
Reduce Reps
1:00/:50/:40 Time Cap
18/15, 15/12, 12/9 Calorie Ski
21/16, 18/14, 15/12 Calorie Bike Erg
DB Snatch
Reduce Loading
Reduce Reps
Kettlebell Swings
Empty Barbell Hang Power Snatches
Push-ups
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
In part 1, pair athletes up in groups of 2 or 3. Cue athletes to lift on alternating minutes so that you can keep eyes on each athlete as they lift. Pay particular attention to the need to spot athletes in their lifts.
In part 2, athletes will begin at the beginning of the AMRAP each time. Athletes do not pick up where they left off the previous round. With this being the case, you can manage a large class by allowing some athletes to begin on the push ups and work backwards. You can also stagger start times by :60-:90.
Whiteboard Brief
“Rowling” Game
Workout movement prep :30 each
Bench Press | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
AMRAP 4:
50 Double unders
16 Alternating Single Arm Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
40 Double unders
14 Alternating Single Arm Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
30 Double unders
12 Alternating Single Arm Hang DB Snatch
12 Push-ups
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
3 Sets
10 Strict tempo dips (3 second hold at lockout)
:15 Chin over bar hold
