Liz LeCaptain

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Benchmarks

Workouts
Fran5:36
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat220 lbs
Deadlift300 lbs
Clean & Jerk160 lbs
Snatch132 lbs
Front Squat182 lbs
Overhead Squat135 lbs

WODS

03/01/2019
RX:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans (weight #1)
 25 toes-to-bars
 50 double-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 hanging knee-raises*
 50 single-unders
 15 squat cleans (weight #1)
 25 hanging knee-raises*
 50 single-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
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
03/05/2019
1.) EMOM 5 
1 Clean & Jerk @ 90%
2.) 2 Rounds
30ft Handstand Walk
10 Ninja Roll Ups
20 Back Squats 75/55lb
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
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
03/08/2019
For time:
200-ft. dumbbell overhead lunge 
50 dumbbell box step-ups
50 strict handstand push-ups 
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME *Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
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
03/12/2019
1.) Every 2 min for 4 rounds
10 Snatch (Touch 'n Go if you can) @ 50%
2.) For Time:
10 Bar Muscle Ups
20ft HS Walk
20 Pistols
20ft HS Walk
16 Pistols
20ft HS Walk
12 Pistols
20ft HS Walk
8 Pistols
20ft HS Walk
4 Pistols
10 Bar Muscle Ups
*3.) Every 2 min for 4 rounds
10 Deadlift @ 50%
*4.) 3x10 Barbell Bent Over Row
-Add load each round
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
03/15/2019
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

12 min total cap for everything, including rest. 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
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
03/19/2019
1.) Every 2:30 for 4 rounds
7 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
10 Sumo Deadlift High Pull 115/85lb
10 Strict Handstand Push ups
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) Every 2 min for 5 rounds
10m Sled Pull 2x45/45lb plate
10 Chest to Bar Pullups
03/20/2019
1.) Every 2 min for 4 rounds
7 Pause Overhead Squat @ 60%
2.) 12 Min AMRAP
14 Cal Row
12 Alt. Pistol Squats
10 Toes to Bar
8 Box Jumps 36/30"
*3.) Every 2 min for 4 rounds
7 Bench @ 60%
*4.) EMOM 7
10 Alt DB Snatch, Increase DB weight by 5lb each round
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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