Betsy Soletski

Square prfle


Back squat175 lbs
Deadlift225 lbs
Clean & Jerk137 lbs
Snatch100 lbs
Front Squat145 lbs
Overhead Squat135 lbs


1.) Cache
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
1.) 100 Alternating Dumbbell Thrusters 50/35lb
note: sub with a kettlebell, small pet, a planter or anything you can lift with one hand
*2.) 7 minute AMRAP 
Alternating Arm Turkish Get Up 50/35lb
note: if you are not good or inexperienced with Turkish getups use your shoe, precision of movement is key
Non equipped
1.) 100 Jumping Squats to target approx. 6" above reach
note: every time you rest add 3 more jumping squats to the set
*2.) 7 minute AMRAP 
Shoe Turkish Get Up
note: put your shoe on your knuckles of your up arm, if the shoe falls off before you get back to the floor you must restart the rep
1.) 50 Supermans with a 3 second hold
note: lay flat on the ground with your ankles together and arms spread out in front of you and lift your toes and arms as high off the ground as possible, hold for 3 second and back to the ground

Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch

1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Workout/Warmup Desc.

1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20” (Jump to a stair if no box available)
Walking Lunge
Workout description:
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups) 
Even: 10 Hollow Rock 

1.) 5 rounds
38 Double Unders (76 Singles or 38 Penguin Jumps)
28 Single Arm alternating Dumbbell Deadlift
18 Single Arm Dumbbell Shoulder to Overhead (9 each arm)
*2.) 10 minute EMOM
Odd: 30 second Overhead Hold @ 65% 1RM Strict Press
Even: 5 Strict Press @ 65%
Note: start the 30 second hold at the 30 second mark of the odd minute then go right in to the 5 strict press
*3.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Strict Ring Dips
*4.) 5 rounds
10 Bent Over Supinated Grip Barbell Row 115/85lb (10 each arm if using a dumbbell or kettlebell)
15 Supermans

At Home (no equipment)
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx+ Ninja Pistol Roll Ups)
2.) 3 min Glute Smash, Per Side