Amanda Zeamer

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift205 lbs
Clean & Jerk120 lbs
Snatch80 lbs
Front Squat125 lbs
Overhead Squat0 lbs

WODS

06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/05/2018
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb🙂
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds🙂
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/11/2018
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
06/12/2018
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/15/2018
1.) 3 Push Press every 2 minutes @ approx 80%
2.) No Play? 
20 minute AMRAP 
10 Ring Push-ups 
25 GHD Sit-ups 
10 Chest to Ring Pull-ups 
50’ Walking Lunge
*3.) 10 minute AMRAP
40' Box Push
10 Box Jumps 30/24"
*4.) 5 minute Sandbag Hold 150/100lb
note: Every time bag is dropped stop accumulating time
*5.) 8 minute AMRAP
20' Handstand Walk
5 Free Standing Handstand Push-ups
*6.) 3 rounds
20 Back Extensions
25 Wall Squats

06/18/2018
1.) G2G ☠️
With a partner for time:
10 rounds of:
12/9 cal Assault Bike
25 Double Unders
Note: Alternate working/resting 
2.) 3 Back Squat every 2 minutes for 5 rounds @ approx 80%
*3.) 3 rounds
10 Sumo Deadlift High Pull 135/95lb
10 Rope Pull-ups, alternating arms
*4.) With a running 13 minute clock
8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean
*5.) 10 minute AMRAP ☠️
With a partner alternating work/rest
100m Log Sprint
5 Log Facing Burpees
*6.) 5 Rounds 
12 GHD situps
1 minute Plank
Note: Plank is to be in push-up position (FLR) and if you lose your Plank stop accumulating time
06/19/2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

Whiteboard
Capped w/ lots o' SU's left.
95# BS. Ramped to 175# FS
~16:00 105# BS, 20” box with PVC, single unders
Dubs just weren’t happening. 125# FS
👶🏼 mods: bike 0.5 miles, 75#, low hurdle jumps, su /// 85# FS
14:15 **
🚨 high risk jumper 🚨 - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
FS @ 275#
16:43 85#fs, sideways height hurdle. 125#fs.
65 DU at cap. Bs #95
FS #110
12:48 @ 135#
200# FS
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.