Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen9:26
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat205 lbs
Deadlift255 lbs
Clean & Jerk160 lbs
Snatch132 lbs
Front Squat185 lbs
Overhead Squat135 lbs

WODS

03/02/2019
1.) Every 1:30 for 5 rounds
2 Clean & Jerk @ 80%
2.) 3 Rounds
25 Kettlebell Swings 53/35lb
20 Pushups
*3.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/06/2019
1.) EMOM 5
1 Back Squat @ 90%
2.) 20-16-12-8-4
Hang Power Snatch 115/85lb
Burpees Over Bar
*3.) EMOM 5 
1 Strict Press @ 90%
*4.)  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
03/09/2019
1.) EMOM 5
1 Front Squat @ 90%
2.) 3 Rounds
6 Burpees Over Rower
12 Calorie Row
24 Wallballs 20/14lb
*3.) EMOM 5
1 Power Clean From Hang Blocks @ 90%
*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 
03/10/2019
69 Double Unders
69 Pullups
69 Shoulder to Overhead 95/65lb
69 Cal Row
69 Burpees
69 Back Squat 115/85lb
69 Cal Bike
69 GHD Situps
69 Deadlift 135/95lb
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/13/2019
1.) Every 2 min for 4 rounds
10 Pause Back Squat @ 50%
2.) 3 Rounds
10 Snatch Balance 75/55lb
12 Toes To Bar
14 Push Up
*3.) Every 2 min for 4 rounds
10 Strict Press @ 50%
*4.) 7 min
:30 = 20 Broad Jump
:30 = 3 Strict Pullups
03/14/2019
1.) Every 2:30 for 4 rounds
10 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) With a Partner:
16 Rounds
100m run/125m row
5 Burpees 
1 Muscle Up
-One athlete does full round, then the other goes
-Each athlete does 8 rounds total
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, Each
10 DB Bent Over Rows with 1 sec pinch at top
-Start light your first round and work up in weight
*4.) 1000m Row
3 SUPER powerful pulls every 100m, then medium effort.
03/16/2019
1.) Every 2 min for 4 rounds
10 Pause Overhead Squat @ 50%
2.) 21-18-15-12-9-6-3
GHD Sit Ups
Alt. DB Snatch 50/35lb
*3.) Every 2 min for 4 rounds
10 Bench @ 50%
*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)
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/21/2019
1.) Every 2 min for 4 rounds
7 Pause Front Squat @ 60%
2.) With a Partner
Accumulate 150/130/110 Assault Bike Cals
-One partner bikes, the other HS Holds against the wall (scale to HS Pike off box)
-Biker cannot bike unless partner is in HS
-Switch partners as desired
-MM Bikes 150/MF bikes 130/FF bikes 110 cals
*3.) Every 2 min for 4 rounds
7 Power Cleans from Hang Blocks @ 60%
*4.) 21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
03/22/2019
33-27-21-15-9
Thrusters 95/65
Chest to Bar Pullups

Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
03/23/2019
1.) Every 2 min for 4 rounds
7 Snatch @ 60%
2.) 3 Rounds
10 Burpees Over Bar
20 Shoulder to Overhead 95/65lb
30 Back Squat 95/65lb
*3.) Every 2 min for 4 rounds
7 Deadlift @ 60%
*4.) 5 min AMRAP
10/7 Cal Assault Bike
20ft HS Walk

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