james macco

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Benchmarks

Workouts
Fran6:06
Helen11:28
Grace4:13
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift375 lbs
Clean & Jerk200 lbs
Snatch150 lbs
Front Squat255 lbs
Overhead Squat205 lbs

WODS

09/02/2019
1.) Every 2 min for 5 Rounds
2 Back Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 19 min AMRAP
3 Muscle Ups
1 Shuttle Sprint = 5, 10, 15 yards
6 Burpee Box Jump Overs 24/20"
-Jump clear over the box
*3.) 3 Rounds
10 Unbroken Strict Pullups
10 Unbroken Strict Handstand Pushups
-Any time you break (come off the pullup bar/wall) Bike 10/7 Cals
09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
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)
09/09/2019
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
09/12/2019
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
09/13/2019
1.) Every 1:30 for 6 Rounds
1 Strict Press @ 92.5% 1RM 
2.) 15-12-9
Chest to Bar Pullups
Power Snatch 115/85lb
*3.) 7 min EMOM
30ft Yoke Carry 25lb/15lb on each post
10 Burpees
-Scale burpees if you cannot maintain 10

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

Whiteboard
Strict press up to 200#
SP to 105#
5:29 (100# DB)
Up 155# SP
9:11 53# KB
75/85/90/95/100/100# SP
9:33 40lb KB. Up to 85 press, failed 90lb
8:33 70#
160-195# strict press
5:15 with 95pounders (Trev had the 100s)
Strict press up to 180lb and managed to pull off 2 unbroken sets of 2 at 92.5%!
6:45, 65#
75-92# SP
RFESS w/ dumbbells 5x5 each side 25lbs; yesterday’s wod 2 rounds; ab work
8:13 - 45# DB
85/92/97/103/106# SP
6:59 - 45# DB
80/85/90/95/FAILED 100 3x/back to 95
^102# SP. 4.73mi/7:35 avg
85# dumbbells. Up to 140# strict press
7:44 55#
SP up to 102#
6:17 w/ 72# kb’s
Up to 145# sp