Bench Press - Metcon

Sunday, November 20, 2022

Home Gym

1200

SUPERCHARGED SUNDAY - SUN, NOV 20

Warm-Up

AMRAP x 6 MINUTES

10 Arm Circles x 2 directions 

5 Bootstrappers 

10 Seal Swings 

5 Hamstring Sweeps 

5 Scap Push-Ups

5 Frog Jumps*

From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into a tall plank position. 

Metcon

2 SETS*

AMRAP x 10 MINUTES

10 DB Deficit Push-Ups (50/35)|(35/20)

15 Feet Anchored Sit-Ups

10 Alt. DB Burpees

10/10 Single Arm DB Push Press

-Rest 2:00 b/t Sets-

*Start the AMRAP from the beginning in each new set.

OR

Hall (Time)

5 Rounds for Time

3 Cleans (225/155 lb)

200 meter Sprint

20 Kettlebell Snatches (1.5/1 pood) (10 each arm)

2 minutes Rest

In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012

To learn more about Hall click here

 

OR

Metcon (3 Rounds for reps)

4 Minute AMRAP

1 Rope Climb 

15 Hand Release Push-Ups

5 Up Downs + 5 Burpees

-Rest 2:00 b/w-

6 Minute AMRAP 

2 Rope Climbs 

10 Kipping HSPU 

20 Up Downs

-Rest 3:00 b/w-

8 Minute AMRAP 

3 Rope Climbs 

5 Strict HSPU 

20 Burpees

Bench Press

8x45

8x95

8x115

6x135

6x135

6x135#

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

1 Pull-up

10 Push-Ups

5 Burpees

-Rest 2:00 b/w-

6 Minute AMRAP 

2 Pull-up 

10 Deficit Push-Ups (4")

10 Burpees

-Rest 2:00 b/w-

8 Minute AMRAP 

3 Pull-ups

10 Deficit Push-Ups (8")

15 Burpees

I obviously adapted this from Supercharged Sunday and it turned into a fun little workout.

AMRAP 4 - 2 Rounds + 13 Reps

AMRAP 6 - 2 Rounds + 7 Reps

AMRAP 8 - 2 Rounds + 1 Rep

The total ended up being:

3+6+7 = 16 pull-ups

30+25+20 = 75 push-ups

12+20+30 = 62 burpees