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 & Jerk165 lbs
Snatch132 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

01/02/2020
1.) Every 2 minutes for 5 rounds complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20"
Row 500m
*3.) for time 
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds 
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat

01/04/2020
1.) Every 3 minutes for 15 minutes 5 Back Squat, adding load each round starting @ approx 60%
note: no failures 
*2.) 5 x 3 Snatch from the Blocks @ HH approx 50% 
note: reset each rep and keep it under 3 minutes between sets
3.) Rotor Blade
17 min AMRAP 
1 Rope Climb
5 Burpees
50 Air Squat
*4.) 3 rounds 
20m Overhead Carry 185/135lb 
40m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.


01/06/2020
1.)  Every 2:30  minutes for 5 rounds 4 Front Squat, add load each round starting @ approx 70%
2.) Sandals 
21-18-15 Toes to Bar 
15-12-9 cal Assault bike 
9-6-3 Strict Press 135/95lb
note: 21-15-9, 18-12-6, 15-9-3
*3.)  5 x 3 Power Clean Blocks @ HH 50%
then 
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
10 Bench Press
3 Strict Pull-ups->ME Pull-ups, do not come off the bar between the strict and non strict pull-ups 
note: choose weight that can be completed in one set
*5.)  3 rounds
25 GHD Sit-ups
1 min Plank Hold 


01/07/2020
1.) Breaker Run
Every 3 minutes for 24 minutes alternating 
0dd: 500m Row
Even: 30/24 cal Assault Bike
note: getting faster each round so don't try to die by rowing a sub 1:30 your first go
2.) 5-3-3-2-1-1-1 Push Press, add load each round working up to heavy single
*3.) 5 x 3 Pressing Snatch Balance @ approx 55%
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
*4.) 3 rounds 
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
*5.) 4 x 20 Kipping Handstand Pushups, rest as needed between sets
note: scale down reps instead of adding abmats
*6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups



01/09/2020
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling 
2.) Hesco 
100 Double Unders 
80 Alternating Dumbbell Snatch 50/35lb 
60 GHD Sit-ups 
40 cal Assault Bike 
20 Pistols 1.5/1 pood KB
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*4.)  Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
*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



01/10/2020
Bradley
10 Rounds 
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 sec


01/22/2020
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
**Choose 1 extra credit in class if time allows**
*2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
*3.) EMOM for 10 minutes 
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L , 55/35lb
*4.) 21-15-9
GHD Medball Situps 
Hollow Rocks
*5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
*6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean + Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish

01/24/2020
Paul Pena
7 rounds, each for time
100m Sprint
19 Kettlebell swings, 2 pood
10 Burpee Box Jumps, 24”
Rest 3 minutes
Whiteboard
Snatches at 95#