bench press

The Last Starfighter

Bench Press MAX reps @ 65% 1RM MAX reps @ 55% 1RM MAX reps @ 45% 1RM AMRAP 7 Minutes 1 Rope Climb 15′ 9 Thrusters (115/75) Announcement: The 5:30am & 6:30am classes this coming Friday is cancelled. The rest of the classes goes on as regularly scheduled.

Role Model

Bench Press 10-1-20-1-30-1 Metcon 3RFT (12 min cap) 400m Run 20 WallBall (20/14) – 10′ Target 15 Box Jumps (24″/20″)

Loudspeaker

Max Reps in one set bench press (155)(105) rest 3 minutes Max Reps in one set bench press (175)(115) rest 3 minutes Max Reps in one set bench press (205)(125) AMRAP 10 minutes 20m Walking lunges holding DBs by the side (45)(25) 10/20/30m shuttle run

Mantra

5-10-3-10-1-10 Bench Press AMRAP 9 minutes 10 Box Jumps (24)(20) 10 T2B 10 Muscle Snatch (75)(55)

Drop Kick

Bench Press 5-1-5-1-5-1 MetCon: AMRAP 6 Minutes 10 Steps OHWL (45 plate)(25 plate) 10 KB Swings (70)(53)