Workout #2 w/ Val & JJ!

Bench press 10-8-6-3-3-3-3-3 @ 65-75-85-95-105-115-125-130

+5 underhand chinups after last 5 rounds

1000m row

+

3x:

10 push press @ 65

12 box jumps @ 20"

+

100 double unders

9:39

Bench press 9-5-3-1-1-(F)-1-(F) @ 35-85-115-125-135-(145F)-140-(145F)

30 jumping bar muscle ups

5:11

5x:

3 bench press @ 85-115-125-135-(140F1)

8/side kb row @ 20-15-15-15-15 lbs

10x:

10 db push press @ 2x25 lbs

10 toes to bar

13:28

5x:

5 bench press @ 105-115-120-125-(130F4)(PR!)

10/side kb row @ 20 lbs 

4x:

10/side db snatch @ 35 lbs

15 kb sumo deadlift high pull @ 24-16-16-16kg

10 ring rows

11:00

 Bench press 3 @ 85-95-105-115-120-130(PR!)-135(PR!)-140(2F)(PR!)

40-30-20-10

DB hang power clean @ 25s (did 22 reps at 35 before switching down)

knees pushups

4-3-2-1 rope seated-to-standing pulls

11:41

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

Bench press 5-3-3-3-3-3 @35-85-115-115-115 w/ 10 ring dips in between (small band)

3 rounds of:
20 db burpee deadlifts @ 2x35 lbs
60 seconds bike
10 db box stepover @ 2x35 lbs, 20"

2 rounds + 12 reps in 15 min cap

Bench press 5-3-[6-4-5-5] @ 35-85-[115-125-125-125] <- 10 cal row in between sets

OCD Nightmare
5 rounds of:
123m row
7 toes to bar
13 American kb swings @ 16kg

8:30

4x AMRAP:
60s bench press @ 105 [8-11-11-11]
60s row [14-13-15-14]
60s Russian kb @ 16kg [36-37-39-38]
2 min rest

247 total

5 bench press @ 85-95-105-110-115-120(PR!)

5x every 4 minutes:
500m row
15 box jumps @ 20"
max bar muscle ups
2-1-1-1-2

Bench press 5-3-3-3-3-3 @ 65-85-105-120-130(PR!)-135(PR!)

10 min AMRAP:
2/side kb snatch @ 16kg
2 ring dips
4/side kb snatch
4 ring dips
6/side kb snatch
6 ring dips
[3 rounds + 6 reps]

3 rounds of:
20 single leg hip thrust R
20 single leg hip thrust L
60 sec glute bridge

Bench Press 5-3-2-1 @ 85-115-125-135

Bench press 6 @ 65-95-105-110-115(PR!)

4x AMRAP:
40 sec handstand pushups (4-5-3-4)
20 sec rest
40 sec kb sumo deadlift high pull @ 24kg (12-14-13-15)
20 sec rest
40 sec muscle up from knees (5-5-5-5)
20 sec rest

8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

Bench press 10-5-5-3-2-2-(F) @ 35-85-105-115-125-135(PR tie!)-(140)

8 rounds EMOM:
min 1: 30 sec max kb snatch @ 12kg (switch arm each set)
min 2: 3 strict pullups for 4 rounds, 10 sec hang for 4 rounds
3 dips
10 pushups (mostly knees)

92 total snatches

10 bench press @ 65-85-95-100

3 rounds, every 6 min:
400m run
12 burpee over bar
9 push press @ 95

Bench press 10-5-3-3-3-1-1-(F) @ 35-95-105-115-125-135-(145)

7 rounds EMOM:
min 1: 14 burpees
min 2: 6/side kb bent over row @ 16kg

Bench press 8 @ 35-65-75-85-95

12 min AMRAP:
7 kb SDHP @ 16kg
7 single arm OHS w/ 20lb db (switch arms per round)
+3 burpees @ top of every minute
(13 rounds + 0 reps)

12 Bench Press @ 65-75-100(PR!)-105(PR!)

5x EMOM:
1: 10 kb sumo deadlift high pull + max updowns
2: 10/arm kb clean + max updowns
3: 10/arm kb snatch + max updowns
4: chill

78 total updowns

Bench press 6-6-5-3-3-2-2 @ 35-65-85-105-115-125-135(PR!)

3 rounds, 4 minutes work / 1 min rest, start where left off:
6 V-ups
8 pushups
20 step ups @ 20"

10 rounds + 14, and I beat Mat, which never ever ever happens.