Cody Stelmach

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Benchmarks

Workouts
Fran4:59
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat375 lbs
Deadlift460 lbs
Clean & Jerk0 lbs
Snatch135 lbs
Front Squat225 lbs
Overhead Squat135 lbs

WODS

03/02/2019
1.) Every 1:30 for 5 rounds
2 Clean & Jerk @ 80%
2.) 3 Rounds
25 Kettlebell Swings 53/35lb
20 Pushups
*3.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
03/03/2019
1.) 20 min AMRAP
10 Squat Jerk 95/65lb (the goal is to catch below parallel, so scale accordingly)
10 Muscle Ups
30 Jumping Lunges
30 Cal Bike
2.) Supernova Glute Smash
3.) Lacrosse Ball Trap Smash
03/07/2019
1.) EMOM 5
1 Snatch @ 90%
2.) With Partner:
8 Rounds
9 Deficit Handstand Pushups 45/25lb plates
5 Chest to Bar Pullups
1 Legless Rope Climb
-One partner does full round, then switches
-Each partner does 4 rounds total
*3.) EMOM 5
1 Deadlift @ 90%
*4.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/20/2019
1.) Every 2 min for 4 rounds
7 Pause Overhead Squat @ 60%
2.) 12 Min AMRAP
14 Cal Row
12 Alt. Pistol Squats
10 Toes to Bar
8 Box Jumps 36/30"
*3.) Every 2 min for 4 rounds
7 Bench @ 60%
*4.) EMOM 7
10 Alt DB Snatch, Increase DB weight by 5lb each round
03/22/2019
33-27-21-15-9
Thrusters 95/65
Chest to Bar Pullups

Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
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