Hannah Fameree

Square hannah and michael

Benchmarks

Workouts
Fran:00
Helen:00
Grace3:36
Isabel:00
Jackie:00
Lifts
Back squat170 lbs
Deadlift217 lbs
Clean & Jerk135 lbs
Snatch90 lbs
Front Squat145 lbs
Overhead Squat100 lbs

WODS

12/01/2018
1.) Every 30 sec for 10 rounds 
3 Deadlift @ 65%
2.) 8 Rounds
8 Push Press 135/95
8 DB Box Step Ups 50/35lb 20"
*3.) Axle Clean & Jerk 1-1-1-1-1-1-1
note: heavy
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
*5.) 4 Rounds
Row 25 Cals
10 Burpees Over Rower

12/02/2018
1.) 27-21-15-9 
Medball Cleans 20/14lb
Medball Facing Burpees
2.) 6 min Lacrosse Ball Trap Smash
3.) 6 min Glute Smash
4.) 6 min Forearm Kettlebell Smash
12/04/2018
1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/06/2018
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
12/08/2018
1.) Every 2 min for 5 Rounds
4 Strict Press @ 70%
2.) Accumulate 150/120 Cal Row
-Every minute complete 4 Burpees over rower before continuing
-Scale Burpees to 3,2, or 1 as needed
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
*4.) 5x5 Snatch High Pull @ 85%
*5.) 6x5 Overhead Squat @ 70%
12/10/2018
1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you'd like!
*3.)  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 
*4.) Max Effort Yolk Carry in 7 minutes 4x45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge


12/11/2018
1.) Every 2 min for 5 Rounds
3 Snatch (singles) @ 75%
2.) 30-25-20-15-10-5
Situps
Back Squats 95/65
Double Unders
*3.) With a partner
Ascending ladder of:
Squat Cleans 155/105
Burpees Over Bar
Note: 1 partner does 1 of each, then they switch. Then 2 of each, switch, then 3.
10 min AMRAP
*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.) Bench Press 3-3-3-3-3, add load each round. Rest as needed
12/12/2018
1.) Every 1:30 for 5 Rounds
3 Strict Press @ 75%
2.) 7 Rounds
5 Deadlift 275/205
10 HSPU
*3.) 5x10 Seated Dumbbell Curls, increase weight each round
*4.) 300 Double Unders - Every time you break, do 10 Air Sqauts
*5.)
100m Shuttle (10m incriments)
10 Ninja Roll Ups (Make them Candlestick for more difficulty)
80m Shuttle
8 NRU
60m Shuttle
6 NRU
40m Shuttle
4 NRU
20m Shuttle
2 NRU
12/13/2018
2 Rounds for time:
20 Cal Row
10 Ring Muscle Ups
3 Front Squats 185/125
2 Hang Power Cleans 185/125
1 Shoulder To Overhead 185/125
20 Cal Row
10 Bar Muscle Ups
3 Front Squats 
2 Hang Power Cleans
1 Shoulder To Overhead
2.) Lacrosse Ball Trap Smash
3.) Glute Smash with Supernova/Lacrosse Ball
4.) OH Position stretch with foam roller and barbell
12/16/2018
1.) 24-20-16-12-8-4
DB Step Ups 40/30lb 20"
Unbroken Double Unders (Scale to broken DU)
DB Hang Power Cleans
2.) Partner Calf Smash
3.) Lacrosse Ball/Supernova Glute Smash
4.) Banded Hip Flexor Stretch
12/17/2018
1.) Every 1:30 for 6 Rounds
2 Strict Press @ 80%
2.) Death By:
Box Jump Overs 30/24"
Toes To Bar
-Start the first minute at 1 rep of each movement, and increase by 1 each minute until failure.
-Once you fail, keep working at your last successful round until everyone else fails.
*3.) 6x3 Front Squat @ 80%
*4.) 10 min EMOM
Odd = 1 Rope Climb (Make it legless if it's too easy)
Even = 10 HSPU (Make them strict if it's too easy)
*5.) 2 Rounds with partner:
Athlete A = 3 Muscle Ups
5 Synchro Toes to Bar
Athlete B = 3 Bar Muscle Ups
5 Synchro Toes to Bar
Athlete A = 3 Bar Muscle Ups
5 Synchro Toes to Bar
Athlete B = 3 Muscle Ups
5 Synchro Toes to Bar



Whiteboard
Round 9. 135# SP
Didn’t attempt 10. Toes stopped hitting in Rd 8. 145# SP
Finished 10 rounds
190# SP
Front squat 6x3@225 EMOM 10 Odd: legless rope climb Even: 10HSPU
Through round 8 rx
SP @ 90#
115# SP
Round 8 RX. Continued to round 10 but scaled the TTB to paralell or kip swings
70# SP
8/10 T2B / Sarah had 9/12 T2B
115# SP / Sarah @ 55#
Round 9, 65# strict press
Toes to rig after round 5 due to sore shoulder.
9 Round 100# SP
11/12 T2B
80#
4/11 T2B
130# SP. Not 1, but 2 shinners to the same leg 😩😩
Round 10, step ups & toes to rig
SP ^ 40#