Bill Hoisington

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Benchmarks

Workouts
Fran8:53
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat325 lbs
Deadlift385 lbs
Clean & Jerk205 lbs
Snatch115 lbs
Front Squat285 lbs
Overhead Squat115 lbs

WODS

01/03/2019
1.) Every 1:30 for 8 Rounds
1 Clean & Jerk @ 90% (If you fail, drop 5lbs)
2.) EMOM 12
Odd = 10 Kettlebell Swings 70/53lb
Even = 10 Chest To Bar Pullups (Scale reps down, don’t do regular pull-ups)
-The goal for each minute is to go unbroken
*3.) 10 Rounds
1 D-ball Clean 150/100
20m Dumbbell Farmer Carry 100/75lb
*4.) 10-9-8-7-6-5-4-3-2-1
Bench Press 50% Bodyweight
Box Jumps @ 75% max height
*5.) 3x5 Hips to Rings
-Video yourself and see that your hips are higher than your knees and feet!
01/08/2019
1.) Every 2 min for 4 rounds
Snatch
3@75%, 2@80%, 1@85%, 1@90%,
2.) 15 min AMRAP
25 Deadlift 135/95lb
12 DB Hang Power Clean & Jerks 50/35lb (6 per arm)
50 Double Unders
*3.) 3 Rounds
20m Bear Crawl
20 Pushups
*4.) EMOM 10
10m Yoke Carry 1x45lb/1x25lb plates
1 D-ball Clean 150/100lb
*5.) 4 Min AMRAP (Intense)
20m Shuttle (10m Incriments)
5 Pullups
01/09/2019
1.) Every 1:30 min for 4 rounds
Strict Press
3@75%, 2@80%, 1@85%, 1@90%
2.) 5 Rounds
10 Snatch (any style) 95/65lb
10 Burpees Over Bar
*3.) EMOM 5
3 Muscle Ups with 5 second hold on the top each rep
*4.) 5x5 Weighted Hip Extension
*5.) 3x10 Rear foot elevated split squats, each leg
-Use DB at your sides
-Increase load each round
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/12/2019
1.) Every 1:30 min for 4 rounds
Deadlift
3@75%, 2@80%, 1@85%, 1@90%
2.) For Time:
30 Medball Situps 20/14lb
10 Overhead Squats 95/65lb
25 Medball Situps
10 Overhead Squats
20 Medball Situps
10 Overhead Squats
15 Medball Situps
10 Overhead Squats
10 Medball Situps
10 Overhead Squats
*3.) 3 Rounds with a partner
10 Synchro Burpees Over Bar
15 Partner Deadlift MM315/MF275/FF225lb
*4.) EMOM 8
6 GH Raises
6 Back Extensions
01/15/2019
1.) 20 Min to Establish 1RM Snatch (3 Fail Rule applies to 1RM attempts!)
2.) 5 Rounds
5 Strict Pullups
5 Strict Handstand Push Ups
10 Jump Squats as high as you can
*3.) Partner Quad Smash
*4.) 3x5 Behind the Neck Split Jerk @ 60% 1RM (Do not cycle)
*5.) 10-8-6-4-2
Empty Barbell
High Hang Power Cleans
Squat Cleans
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
Whiteboard
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
21:38, 75lb , banded pullup
Those were the hardest PUs of my life!😩
23:38, 85#.
115#
Woof