Jim Koehler

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Benchmarks

Workouts
Fran5:52
Helen:00
Grace3:31
Isabel5:48
Jackie8:40
Lifts
Back squat330 lbs
Deadlift355 lbs
Clean & Jerk235 lbs
Snatch176 lbs
Front Squat290 lbs
Overhead Squat185 lbs

WODS

10/02/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Whiskey & Rye
30 cal Assault Bike 
30 Overhead Squats 115/85lb
30 cal Assault Bike 
*2.) Strict Press 5-3-3-1-1
*3.) 400’ Slam Ball Throw (palms up pushing away from the center of chest)
5 Hand Release Push-ups after each throw 
Note: Record weight of slam ball. Rig to rig is 40’ FYI
*4.) 5 Rounds 
40’ Overhead Kettlebell Walk 1.5/1 pood
30 second Handstand Hold
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 3 rounds
20 Hip Extension 
15 Reverse Hyper
10 GH Raise
10/03/2018
1.) Every 2 minutes for 10 minutes 5 Push Press within 10% of established 5RM
*2.) Back Squat/Squat Jerk/Bench Press/Military Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Gimlet
5 rounds
50 Double Unders
20 Deadlift 155/105lb
15 Toes to Bar
*2.) 7 minute AMRAP 
5 Front Squat 225/155lb
7 Box Jump 30/24”
*3.) 5-4-3-2-1
Rope Climb
Wall Walks
*4.) 21-15-9
Hang Power Snatch 75/55lb
Chest to Bar Pull-ups 
*5.) 5 rounds
20 Abmat Sit-ups (knees together and soles of feet flat on ground)
1 minute GHD Parallel Hold 


10/09/2018
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Dat Donkey
3 Rounds
15 Front Rack Lunge 135/95lb
20 Deadlift 135/95lb
25 Back Squat 135/95lb
*2.) 10 Rope Climbs for time
*3.) 5 Rounds 
10 Sandbag Cleans 150/100lb
40’ Yoke Carry 4x45/4x15lb
*4.) 25 GHD Sit-ups 
50 Power Snatch 75/55lb
25 GHD Sit-ups 

10/10/2018
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) Sugar
11 minute AMRAP 
3 Muscle Ups
20 Double Unders
6 Chest to Bar Pull-ups 
20 Double Unders 
9 Toes to Bar 
20 Double Unders 
*2.) 7 minute AMRAP 
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 5 Rounds 
1 Bar Muscle Up 
10 Bar Dips
*4.) 10 minutes Overhead Kettlebell Walk 1.5/1 pood 
Note: 10 minutes total so if the kettlebells are not Overhead time is still accumulating
*5.) 3 rounds
12 Reverse Hyper 
15 Back Extension 

10/11/2018
1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM 
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk 
*3.) Back Squat
*4.) Bench Press  
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees 
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups 
*3.) EMOM for 7 minutes 1 Power Clean + 2 Front Squat + 1 Jerk 
Note: Work up to heavyish load for the EMOM 
*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.) 5 rounds
10 Abmat Medicine Ball Sit-ups 
30 Second Hanging L-Sit Hold 
Note: Scale with hanging knee raise
10/12/2018
1.) Great Balls of Mobility
10 minute EMOM
10 Push-ups
10 Sit-ups
note: push-ups are chest to floor, sit-ups are hands intertwined behind head and feet supported by dumbbells. Use Abmat
5 minute AMRAP
10 Wall Facing Squats
1 Wall Climb
note: get as close to the wall as you can keeping your hands above your head trying to connect your fingertips along the wall
9 minute AMRAP
1 Box Over 24/20”/1 Lap
2 Box Over 24/20”/2 Laps
3 Box Overs 24/20”/3 Laps
4/4, 5/5, 6/6, 7/7
Remainder of class go down the list spending 6 minutes on each:
Quad Smash
Calf/Achilles Smash
Piriformis Smash
Shoulder Smash
Pec Smash
Thoracic Smash
Forearm Kettlebell Smash
Couch Stretch
Banded T's & Y's
and whatever else you want to do.
note: do this stuff. 
10/15/2018
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike 
5 Clusters 115/85lb
10 Hand Release Push-ups 
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate. 
*4.) 5 Rounds 
10 Back Extension 
7 Wide Grip Strict Pull-ups 
10 Reverse Hyper

10/16/2018
Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

10/17/2018
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals - Rest 30 Sec between sets

Whiteboard
32:30. That was cold, wet, snowy and windy. ❄️
Vested, did sets of 15reps
Started 1 minute in (finished 28:59 on the clock)
3x4 BS 195#. Gymnastics - suuuper helpful and everyone should attend