Benchmark Monday, 12 June

WARM UP

400 meters
High Knees Across Court
5 Push Ups
Frankensteins Across Court
5 Dips
Walking Lunge w/ Twist Across Court
5 Air Squats
Bear Crawl Across Court

Burgener Warm Up w/ PVC
Burgener Warm Up w/ empty BB or power bar

 

STRENGTH & SKILL

9 x (Squat Snatch + Snatch Balance) @50% 1RM
7 x (Squat Snatch + Snatch Balance) @ 60% 1RM
5 x (Squat Snatch + Snatch Balance) @ 70% 1RM
3 x (Squat Snatch + Snatch Balance) @ 80% 1RM
1 x (Squat Snatch + Snatch Balance) @ 90% 1RM

**Focus on form, stop increasing weight if/when form starts to break down**
**For those unfamiliar with snatches sub 9 KBS + 9 Drop Squats, 7 KBS + 7 Drop Squats, etc, increasing weight each round)

BENCHMARK WOD

AMANDA

9, 7, 5
– Muscle Up (scale – C2B pullups + Dips)
– Squat Snatch (135/95) (scale – KBS: 55/35)

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Benchmark Monday, 5 June

20170606_112646WARM UP

3 Rounds
– 3 Laps
– 10 Go Throughs
– 5 Around the Worlds
– 10 Good Mornings
– 5 Inch Worm Push Ups
– 10 KB Swings (build in weight)

 

STRENGTH

5 Rounds
– 5 Strict Pull Ups
– 5 Ring Dips

WOD – BENCHMARK MONDAY

Marguerita

For Time: 50 x Burpee/Push Up/Jumping Jack/Sit Up/Handstand

POWER HOUSE

3 Rounds
– 10 Weighted Russian Twist
– 10 Push Up Renegade Rows
– 10 Overhead Sit Ups

Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

Benchmark Monday, 22 May

WARM UP

3 Rounds
– 10 Mt. Climbers
– 5 Push Ups
– 10 Broad Jumps
– 5 Dips
– 10 Up Downs
– 5 Muscle Cleans (PVC, BB, +)

 

BENCHMARK MONDAY: ELIZABETH

21-15-9 reps, for time of:
– Clean, 135/95 lbs
– Ring Dips

STRENGTH

Push Press:

*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

Benchmark Monday, 15 May

WARMUP

3 Person Relays:
– Sprint → 5 Squats
– Inchworm → 5 Sit Ups
– Bear Crawl → 6 Jumping Lunges
– Crab Walk → 5 Jumping Jacks
– Frog Jumps → 5 Push Ups

 

BENCHMARK MONDAY – DIANE

21, 15, 9
– Deadlift (225#/155#)
– Handstand Push Ups  (Rx = head & hands at same level)

 

STRENGTH/POWERHOUSE

4 Round EMOM – Every 2 Minutes on the minute:
– 6 Strict Press
– 30-45sec Hollow Hold
– 30-45sec Plank Hold

Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM