Bruce Hoffort

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Benchmarks

Workouts
Fran7:43
Helen11:47
Grace6:52
Isabel:00
Jackie:00
Lifts
Back squat285 lbs
Deadlift315 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat220 lbs
Overhead Squat155 lbs

WODS

08/01/2019
1.) Partner Quad Smash (3 min per leg, per athlete)
2.) With a Partner
50-40-30-20-10
Cal Assault Bike
14-12-10-8-6
Ring Muscle Ups
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
7 Overhead Squat @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
08/02/2019
1.) Every 2:30 for 5 Rounds
7 Clean & Jerk @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 4 Rounds
40ft Unbroken HS Walk (5 Burpee penalty if you break 1x per round)
20 Cal Row
10 Hang Power Snatch 115/85lb
*3.) 3 Rounds
400m Run
15 Bodyweight/70% BW Bench Press

08/05/2019
1.) Every 2 min for 5 Rounds
6 Back Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 15 min AMRAP
100m Run
10 Shoulder to Overhead 115/85lb
10 Box Jumps 30/24"
40ft Bear Crawl
*3.) EMOM 5
4 Sandbag Cleans 150/100lb
2 Wide Grip Strict Chest to Bar Pullups
08/07/2019
1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
08/12/2019
1.) Every 2:30 for 5 Rounds
5 Clean & Jerk @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 13 min AMRAP
400m Run
5 Hang Power Snatch 135/95lb
20 Alt. Pistols
*3.) 4x10 Supinated Barbell Rows
-Increase weight each time
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