Grant Soletski

Square gaunt1

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat370 lbs
Deadlift420 lbs
Clean & Jerk240 lbs
Snatch185 lbs
Front Squat275 lbs
Overhead Squat245 lbs

WODS

03/03/2020
1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
note: begin with a pvc and high jumps if needed working into a barbell and box as you get warmed up
2.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
3.) 5 rounds
3 Push Press @ 80%
10m Yoke Carry 45/15
10m Sandbag Carry 150/100lb
4.) 5 rounds 
3 Wide Grip Pull-ups
5 GH Raise
7 Reverse Hyper


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/06/2020
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. 

Foo
170lb Bench Press, 13 reps
Then 20 min AMRAP
7 Chest to bar pull-ups
77 double unders
170lb Squat Clean Thruster, 2 reps
28 situps


03/09/2020
1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement










03/10/2020
1.) Battle Buddy
With a partner for time, one works one rests alternating
10 rounds 
10 cal Assault Bike
then
10 rounds 
10 cal Row
then
10 rounds
100m Run (door to door) 
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*4.) 7 minute AMRAP
100m Run
5 Burpees
1 Legless Rope Climb
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
03/12/2020
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

03/16/2020
1.) 2020 Online Qualifier Workout 3
For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
50/35-lb. dumbbell
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
*2.) Every 2:30 for 5 rounds 3 Front Squat @ 80%
*3.) 10 minute EMOM
Odd: 5 Strict Pull-ups
Even: 40’ Handstand Walk
*4.) 3 rounds 
7 Power Clean & Jerk 185/125lb
7 Muscle Ups
*5.) 10 rounds
10 V-ups
10 Hollow Rocks



03/17/2020
1.) 2020 Online Qualifier Workout 3
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
2.) EMOM for 15 minutes 1 Deadlift @ 80% 
Then
1 shot of Jameson (Happy St. Patrick’s Day)
*3.) EMOM for 15 minutes 1 Push Press @ 80%
*4.) for time:
5 Free Standing Handstand Push-ups
1 Legless Rope Climb
4 Free Standing Handstand Push-ups 
1 Legless Rope Climb
3 Free Standing Handstand Push-ups 
1 Legless Rope Climb
2 Free Standing Handstand Push-ups 
1 Legless Rope Climb
1 Free Standing Handstand Push-ups 
1 Legless Rope Climb
*5.) 12 minute AMRAP
15 Weighted Hip Extension
15 Bent Over Supinated Grip Barbell Row 115/85lb
5 Wide Grip Pull-ups


03/18/2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
03/19/2020
1.) The Wire
3 rounds
50 Double Unders
30 Alternating Dumbbell Hang Power Clean & Jerk 50/35lb
20 GHD Sit-ups
*2.) 1-1-1-1-1 Push Jerk, establish session 1RM
note: rest as needed
*3.) 40’ Sled Push 45/25lb
40’ Sled Pull 90/45lb
Note: Use rig to support feet when pulling
*4.) 20 minute EMOM 1 Clean & Jerk @70%
*5.) 3 rounds
10 Bent-over Dumbbell Row, heavy  (10 each arm)
15 Reverse Hyper

At Home
1.) 17 min AMRAP
8 Alt. Pistol Squats (single leg squat to your couch/chair)
8 Ninja Roll Ups
8 Handstand Pushups (don’t kick through your drywall, or put your knees on the couch and pike into handstand pushup position)
25 Jumping Jacks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side


03/20/2020
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

At Home
1.) 21-15-9
Burpees
Hang Squat Cleans with broom
2.) 2 Rounds
1:30 Couch Stretch, per side
:30 Squat Pry Hold

03/23/2020
1.) Rice & Beans
17 minute AMRAP
100 Double Unders
80 Dumbbell Box Step Ups 35/25lb, 24/20” (1 DB hangs by side 1 DB is in front rack)
60 Hand Release Push-ups
40 Front Squat 115/85lb
20 Toes to Bar
*2.) Every 3 minutes for 12 minutes 3 Deadlift @ 85%
*3.) 9 minute AMRAP
7 Chest to Bar Pull-ups
14 Shoulder to Overhead 115/85lb
21 cal Assault Bike
*4.) 10 rounds
10 Hollow Rock 
10 AbMat Sit-ups

At Home
1.) 10 Rounds
10ft Handstand Walk (15 Sec HS hold/Pike hold)
:30 Side Plank, each side
10 Groiners
2.) 4 min Lacrosse Ball shoulder smash, per side
03/25/2020
Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch









03/26/2020
1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L


03/27/2020
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Workout/Warmup Desc. https://youtu.be/QvXmXjTIOXY
Workout https://youtu.be/4MNzgOq8Axc

03/28/2020
1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20” (Jump to a stair if no box available)
Walking Lunge
Workout description: https://youtu.be/WPUHWq9VyUs
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups) 
Even: 10 Hollow Rock 




03/29/2020
1.) 5 rounds
38 Double Unders (76 Singles or 38 Penguin Jumps)
28 Single Arm alternating Dumbbell Deadlift
18 Single Arm Dumbbell Shoulder to Overhead (9 each arm)
*2.) 10 minute EMOM
Odd: 30 second Overhead Hold @ 65% 1RM Strict Press
Even: 5 Strict Press @ 65%
Note: start the 30 second hold at the 30 second mark of the odd minute then go right in to the 5 strict press
*3.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Strict Ring Dips
*4.) 5 rounds
10 Bent Over Supinated Grip Barbell Row 115/85lb (10 each arm if using a dumbbell or kettlebell)
15 Supermans

At Home (no equipment)
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx+ Ninja Pistol Roll Ups)
2.) 3 min Glute Smash, Per Side
03/30/2020
1.) 20 minute AMRAP
5 Laying Kettlebell Press, right arm
5 Laying Kettlebell Press, left arm
5 Laying Kettlebell Tricep Extension
Sprint 30 feet
10 Tripod to Headstand
Sprint 30 feet
10 Sitting Feet over Kettlebell
Sprint 30 feet
10 Wall Squat
Sprint 30 feet
*2.) Every 2 minutes for 8 minutes 6 Front Squat @ 65%
*3.) Every 2 minutes for 6 rounds complete Snatch Complex:
Snatch Pull to Hang, pause 3 seconds
Snatch (from floor)
Note: start at 65% and work up to no more than 75% if it’s feeling good, concentrate on not pulling early around those knees going in to hang. If no barbell practice this with a broomstick.
*4.) 9 minute AMRAP
12 Hand release Push-ups
3 Bar Muscle Ups
*5.) 100 Hollow Rocks

At Home
1.) 28-22-16-10
Burpees
Shoulder to Overhead 50/35lb Dumbbell (do half of the reps in each set with Right arm, then half with left arm)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
Whiteboard