Megan Vogel

Square profile

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift lbs
Clean & Jerk0 lbs
Snatch125 lbs
Front Squat145 lbs
Overhead Squat0 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 


10/05/2018
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Heads or Tails
With a partner 1 on the bike one running switching after every 100m Run (D2D)
150 cal Assault Bike 
2000m Run
*2.) for time:
9-7-5-3-1
Push Press 185/135lb
Bar Facing Burpees
*3.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*4.) 3 Rounds 
50m Sandbag Bear Hug Carry 150/100lb
10 Sandbag Cleans 150/100lb
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
10/06/2018
1.) 20 minutes to Establish 1RM Snatch
*2.) 20 minutes to Establish 1RM Clean & Jerk
*3.) Every 3 minutes for 15 minutes 2 Front Squat establishing session 2RM
1.) Top Hat
30 Back Squat 185/135lb, from floor
30 Bar Facing Burpees
*2.) 7 minute AMRAP 
3 Muscle Ups 
15 Hang Power Clean & Jerk 95/65lb
*3.) 3 x 15 Reverse Hyper

10/07/2018
1.) Foliage
3 Rounds 
400m Run
200m Dumbbell Farmer Carry 50/35lb
20 Dumbbell Box Overs 24/20” 50/35lb
*2.) 50 GHD sit-ups for time

10/08/2018
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row
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 

10/16/2018
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

10/18/2018
1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
Whiteboard
3 and a half rounds
70-85 (failed last set at 90# 🤷🏼‍♀️), 85#, med ball clean. Nothing feels good today
3RM @ 280#
3 + 10 GHD @ 105#
3RM PP ^ 110#
10 ghds shy of 4 Rds 115#
PP to 100#
4 + 15WB RX - THAT WAS FUN!
PP ^ 130#. Midline circuit - 7 SPU, 10 rev hyper, 1 min pLank x 3 rds. Vested shuttle run. Mob.
4 + 4 WB (half ab mat half ghd)
PP ^ 225#
3fs into 5th round #105 Fs, ab mat situps instead of ghd with #14 wb
Push press to ^ #100
PP to 105 / 4 rds
105 fs to box/wb to parellel
3 rds (165 FS)
^145 PPx3
3 + 15 WB @ 185#
165# pp