Grace Adler

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/04/2019
1.) Every 2:30 for 5 Rounds
2 Clean & Jerk @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 8 Rounds
4 Snatch Balance 75/55lb
4 Alt. Overhead Lunges 75/55lb
4 Chest to Bar Pullups
4 Bar Muscle Ups
*3.) Every 2 min for 5 Rounds with Weight Vest
20m Burpee Broad Jump
10 Alt. Step Ups 24/20"
09/05/2019
1.) 6 min Lacrosse Ball Shoulder Smash (3 min per side)
2.) With a Partner for time:
100 Thrusters 135/95lb (Every time you switch working athletes, both athletes must bear crawl 40ft together)
100 Ring Dips - Muscle Up if able (Every time you switch working athletes, both athletes must bear crawl 40ft together)
100 Assault Bike Cals (Every time you switch working athletes, both athletes must bear crawl 40ft together)
Workout must be done in order, each movement completed before moving onto the next.
*3.)Every 2 min for 6 Rounds
2 Overhead Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/06/2019
1.) Every 2 min for 5 Rounds
2 Snatch @ 90% 1RM (not touch and go - take time to set up)
2.) 7 Rounds
200m Run
20 Unbroken Double Unders
10 Alt. Dumbbell Squat Snatch 50/35lb
1 Power Clean 225/165lb
-5 Burpee penalty for breaking on double unders, one time per round AND start back at zero
*3.) 5 Rounds
40ft Yoke Carry 4x45lb/4x25lb (one per post) 20ft down and back
4 Sandbag Over the Yoke 150/100lb
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/10/2019
1.) 3 min IT Band Smash, per side
2.) 30 min AMRAP
200m Run
40 Abmat Situps
200m Run
30 Alt. Pistol Squats
200m Run
20 GHD Situps
200m Run
10 Bar Muscle Ups
200m Run
5 Sandbag Cleans 150/100lb
*3.)Every 2 min for 6 Rounds
1 Front Squat @ 92.5% 1RM
09/11/2019
1.) 3 min Calf Smash, per side
2.) For Time:
2001m Run
11 Box Jumps 30/24"
11 Thrusters 115/75lb
11 Chest to Bar Pullups
11 Power Cleans 175/115lb
11 Handstand Pushups
11 Kettlebell Swings
11 Deadlifts 175/115lb
11 Push Jerks 115/75lbs
2001m Row

09/12/2019
1.) Every 2 min for 6 Rounds
1 Snatch @ 92.5% 1RM 
2.) 3 Rounds with a Partner
At the same time, each athlete does 50 Air Squats, then Sprints 100m
Accumulate 4 Legless Rope Climbs Total, one works, one rests
At the same time, each athlete does 25 Push Ups, then Bear Crawls 40ft
Accumulate 100 Double Unders Total, one works, one rests
At the same time, each athlete does 10 Strict Pullups, then does 10 Sumo Deadlift High Pulls 95/65lb
*3.) 5 Rounds
100m Farmer Carry 50/35lb Dumbbells
5 Devil's Press
09/16/2019
1.) Every 2 min for 6 Rounds
Snatch 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 12 min AMRAP
10 Pushups
10 Pullups
10 Deadlifts 185/125lbs
*3.) 4 Rounds
200m Run with plate locked overhead 15/10lb
10 Tire Jumps

09/17/2019
1.) 12 min Lacrosse Ball upper body smash - use it well
2.) 18 min AMRAP 
30 Alt. Pisols
25 Box Jumps 24/20"
20 Toes to Bar
15 Deficit HSPU 45/25lb plates
10 Ninja Roll Ups
*3.) Every 2 min for 6 Rounds
Front Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
09/18/2019
1.) Every 2 min for 6 Rounds
Strict Press 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 3 Rounds
80ft DB Farmer Carry (40ft down and back, you pick the weight)
Row 20 Cals
10 Burpees Over Rower
*3.) 5 Rounds
7 Glute Ham Raises
7 Back Extensions
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