On a 20 minute Clock Complete 2000m Row for time In the remaining time find a max 1RM Bench Press Scored in 2 parts
Every 5 Mins complete 500m Row 15 Box Jumps 24/20" 10 Bench Press (pick load) X 5
Simple but effective training. Abs for Christmas!
5 Rounds each as fast as possible
Break it down, it's chipper time!
Bench press for strength work followed by a no nonsense 3RFT bodyweight metcon.
Building upper body strength
You've seen the pro's attempt it now its our turn.
Every 3 mins for 30 mins: 5 Bench Press 6 Sumo Deadlift High-pulls, 50/35 kg 7 Box Jumps, 30/24 in
Strength Bench Press 10-10-5-5 Conditioning 10-9-8-7-6-5-4-3-2-1 reps, for time of: Front Squat, 70/47.5 kg Handstand Push-up