Friday Workout: BP, 5 Rounds

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STRENGTH

Bench Press, 3 sets of 5 reps

*Build in weight each set if possible. If movement is relatively new for you, stay lighter and add a full pause at bottom of each rep or use dumbbells.

WOD

Level 1

5 Rounds for Time:

  • Ring Row x 10
  • Push-up x 15
  • Air Squat x 20
  • Run x 200m or Row x 250m

Level 2

5 Rounds for Time:

  • Muscle Up x 3
  • Handstand Push-up x 6
  • Air Squat x 30
  • Run x 200m or Row x 250m

*Consider scaling MU and HSPU up to 6 and 9 reps if you are proficient at those movements and can easily do 3 and 6 unbroken.  IF subbing movement for muscle ups and hspu other than what’s listed in L1, do 2x reps pull-ups (no push portion) and 1x reps hspu as an l-seated press or something similar.  I.e. 6x pull-up + 6x L-seated press each round.

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • Sun 12/25: Closed
  • Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
  • Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

4 Comments on “Friday Workout: BP, 5 Rounds

  1. @ the speed shop:
    AMRAP 15
    90 double understand
    50 bar facing burpees
    30 power cleans @ 95#
    1+100

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