Erin B.

Square 2019 08 01 23.07.35

Benchmarks

Workouts
Fran5:39
Helen9:46
Grace2:27
Isabel5:51
Jackie9:05
Lifts
Back squat250 lbs
Deadlift325 lbs
Clean & Jerk170 lbs
Snatch135 lbs
Front Squat210 lbs
Overhead Squat150 lbs

WODS

04/01/2020
Workout description and our favorite little Italian Restaurateur drops in to say hi and to let you know how to get the greatest Italian Food know to man/woman/child, overall human kind!
1.) 3 rounds
30 Kettlebell Swings
30 Pull-ups
*2.) Overhead Squat 15 total reps @ 80%
Note: keep the sets and rest to a minuimum
*3.) 400m Farmer Carry for time
Note: carry dumbbell/kettle bell/plate, cannot carry it on shoulder or back must carried by hands
*4.) EMOM for 15 minutes 1 Split Jerk @ 80% Clean & Jerk
*5.)  Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.

Unequipped At Home
1.) 10-8-6-4-2-4-6-8-10
Alt. Pistol Squats (squat to chair)
Jane Fonda Side Crunches (oh, you know)
2. ROMWOD

04/03/2020
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (Good-mornings with barbell, kb, plate, db)
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Lieutenant Michael McGreevy died in the helicopter that was sent to go and pull out the Seals during Operation Redwing in Afghanistan on June 28, 2005. The Lone Survivor is a great book and a pretty decent movie, including a cameo appearance by Marcus Luttrell, the only Seal to survive of the initial 4 Seals on ground. 19 men killed, a story every American should know. After the workout, if you don't know use all this new found free time to fix that. https://memberwhen.com/memorial-day-tribute/#


Unequipped At Home
1.) For Time
Starting at the floor, hop from the floor onto your bottom step, then back down. Then hop from floor to first step to second step then back down. 
Continue this until you get to 5 steps up and down. 
2.) 24-16-8
Alt. Mountain Climbers
Alt. Butt Kicks 
3.) ROMWOD
04/04/2020
1.) Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
*2.) Every 2 minutes for 12 minutes 2 Back Squat @ 85%
*3.) 9 minute AMRAP
5 Dumbbell Push Press, 5R/5L
20’ Handstand Walk
*4.) 10 minute accumulated Overhead Hold
Note: use a dumbbell, plate, kb, bb, log, kid , whatever but as many sets with as little rest as possible 
*5.) 5 rounds
5 V-ups
30 Hollow Hold

Unequipped At Home
1.) 30-20-10
Penguin Hops
Burpees
2.) ROMWOD
04/05/2020
1.) Blue Steel
20 minute AMRAP
5 Pull-ups
100m Run
5 Burpees
100m Run
5 GHD Sit-ups
100m Run
5 Ring Dips
100m Run
*2.) 5 rounds
10 Barbell Strict Press (10 each arm with db/kb)
30’ Two Handed Overhead Dumbbell Carry 
Note: 1 Dumbbell held up with 2 hands and if you use a barbell make it a close grip oh carry 
*3.) Every 3 minutes complete Snatch Complex:
Floor->Low Hang->Floor->Low Hang->Hang->Floor->Snatch
Note: low hang is just below the knee and the knee is not yet all the way back so concentrate on using your legs to get you past those knees and feeling the exact time as to when to start the hip phase of the snatch
*4.) EMOM 
Odd: 9 Chest to Bar Pullups
Even: 3 Wide Grip Strict Pull-ups
*5.) 3 Rounds
10 Standing Back Extensions
10 Standing Hip Extensions
Note: hold a barbell, kb, db, plate, small child in your hands in front of you


Unequipped At Home
1.) 15 min EMOM
10 Situps
:30 Superman Hold
2.) 10 Rounds
:15 Handstand Hold
:15 Squat Pry Hold
3.) ROMWOD


04/06/2020
1.) Trail Mix
3 rounds
400m Run
15 Clean & Jerk 115/85lb (20 Alternating Dumbbell Clean & Jerk)
35 Double Unders 
20 Toes to Bar (20 V-ups)
Note: ass to the grass for the cleans
*2.) Every 2:30 4 Front Squat for 5 rounds @ 70%
*3.) EMOM for 10 minutes
Odd: 9 Strict Handstand Push-up
Even: 3 Bar Muscle Up 
*4.) Alternating every 30 seconds for 7 minutes
Hollow Rock
Superman

Unequipped At Home
1.) 5 Rounds
10 Dips (off couch or between chairs)
10 Alt. High Knee Side Lunges
2.) ROMWOD
04/07/2020
1.) Burning Tires
13 minute AMRAP
30 Air Squat
25 Sit-ups
30 Lunge
25 Sit-ups
*2.) With Barbell every 2 minutes for 10 minutes:
9 Push Press
30 second Overhead Hold
With Dumbbell every 3 minutes for 15 minutes
9 Push Press, r arm
30 second Overhead Hold, r arm
9 Push Press, l arm
30 second Overhead Hold, l arm
*3.) Deadlift 12,000 to pounds as fast as possible using barbell, kb, db, sandbag, kid
*4.) 7 minute AMRAP of complex:
2 Tri-pod to Headstand->1 Free Standing Handstand Push-ups 
Note: you don’t need to touch your knees to elbows on the tripod position just get your thighs parallel to the ground
*5.) 5 rounds
10 Bent Over Barbell Row (10 each arm if using db/kb)
15 Supermans

Unequipped At Home
1.) 12 min AMRAP
5 Ninja Roll Ups
10 Overhead Squats with broom
20 Alt. High Knees
2.) ROMWOD
Whiteboard
Timer stopped with like a minute and a half left. But I was on pace for 4 rds, maybe a tad over.
6:57 DL 12,000 lbs. With a 55# DB. 219 reps lol that SUCKED
485 reps (4+ 30sq.+ 15 sit-ups)
3:57 DL 12,000lbs (sets are 225#-9,8,8,8,7,6,8=12,150 total)
Garage
15 Alternating Kettlebell Snatches, 35 lbs, 15 Burpee Over Kettlebells, Rest, 4 mins 12 Alternating Kettlebell Snatches, 35 lbs, 12 Burpee Over Kettlebells, Rest, 4 mins, 9 Alternating Kettlebell Snatches, 35 lbs, 9 Burpee Over Kettlebells, 11:10. Every 3 mins for 15 mins: 9 Kettlebell Push Press (One Arm R)s, 35 lbs. One Arm Overhead Kettlebell Hold, 35 lbs, 30 secs. 9 Kettlebell Push Press (One Arm L)s, 35 lbs. One Arm Overhead Kettlebell Hold, 35 lbs, 30 secs. Accumulate 12,000 - 100lb round sandbag - EMOM 10 for 12. 🥴
4 + 29 squats
ROMWOD
Trail mix from yesterday
23:23. Woof. When did 85# CJ feel so heavy. Lol. Pull up practice.
Trail Mix aka gravedigger ⚰️
25:32.... 95# (men’s bar w/ limited plates)
433 reps (7 shy of 4 rds)
4:53. 12,000#’s DL