Pauly VanderKelen

Square 1469

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

05/01/2019
1.) EMOM 12 
Odd: 10 Slow Back Extension
Even: 8 Ring Dips
2.) 15-12-9-6-3
Push Jerk 115/85lb
Hang Squat Snatch 115/85lb
*3.) 4 Rounds
10 Alt. DB Snatch 70/55lb
80ft (20 down and back 2x) KB Farmer Carry 70/53lb
*4.) EMOM 5 w/ 15 sec reset time
10 GHD Situps, then max Assault Bike Cals
-Melt your face off

05/02/2019
1.) With a partner
30 min AMRAP
Team Run 400m
30 Alt. Box Jumps 30/24"
Team Run 400m
20 Synchro Toes To Bar
Team Run 400m
10 Partner Deadlifts 495/420/345lb
2.) Partner Hamstring Smash
3.) Partner Calf/Achilles Smash
05/03/2019
1.) 12 min EMOM
Odd: 10 GHD Situps
Even: 10 Alt. Pistol Squats
2.) 8 Rounds
5 Sumo Deadlift High Pull 115/85lb
8 Front Squat 115/85lb
*3.) 3 Rounds
10 Hip Extension
10 Reverse Hyper
*4.) 1 Mile Run With Wallball 25/16lb
05/04/2019
1.) 2 Rounds For time:
Run 400m
40 Air Squats
Run 200m
30 Situps
Run 100m
20 Pushups
*2.) Accumulate 50 DB S2OH 50/40lb
-Every time you set down DB, do 5 DB Burpee DL
*3.) 4 Rounds
19 Wallballs
19 Cal Row
05/05/2019
1.)Every 2 min for 12 min:
Work up to a heavy complex:
3 Deadlift > 2 Hang Squats Cleans > 1 Shoulder to Overhead
2.)  15 Minute AMRAP
15 Burpees
10 Handstand Pushups
200m Run
05/06/2019
1.) EMOM 7
5 Back Squats @ 60%
2.) 3 Rounds
50 Double Unders
30 Alt. Jumping Lunges
10 Bar Muscle Ups
*3.) EMOM 7
5 Bench Press @ 60%
*4.) 8x5 Ring Dips
*5.) 8x5 Strict Pullups
05/07/2019
1.) EMOM 7
5 Power Snatch @ 60%
2.) 1-2-3-2-1
Rope Climbs
-Do 10 Alt. Pistols after each round of Rope Climbs
*3.) 5 rounds
200m Run
2 Tire Flips
*4.) 10 min HS Walk Practice
-Freestand/against wall etc. 

05/08/2019
1.) With a partner:
4 Rounds
15 Bar Facing Burpees
25 Deadlifts 245/175lb
35 Toes To Bar
-One athlete works at a time, switch whenever
2.) EMOM 8
10 Alt. DB Bicep Curls
-Increase weight each round
*3.) 2x Max effort set strict ring dips
-Then do 20 more ring dips
*4.) Every 1:30 for 5 rounds
40m Farmer Carry with KB 70/53lb
10 KB Swings (with 1 KB)
05/09/2019
1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
05/10/2019
1.) EMOM 7
5 Power Clean @ 60%
2.) 12 min AMRAP
10 Cal Assault Bike
10 Box Jumps 30/24"
10 Alt. DB Snatch 50/35lb
*3.) 4 Rounds
:30 HS Hold
10 Wallballs
5 Strict Pullups
*4.) EMOM 7
5 Split Jerks @ 60% (Use Blocks)

05/11/2019
1.) EMOM 7
5 Deadlift @ 60%
2.) 21-15-9
Overhead Squat 155/105lb
Cal Row
*3.) 3x3 min AMRAP w/ 1 min rest between
100m Sprint
3 Pullups > 2 Toes to Bar > 1 Bar Muscle Up
05/12/2019
1.) 5 Rounds (Not for time)
10 Parallette Pass Throughs (Scale to 20" boxes)
5 Top half strict Toes to Bar
5 Kipping Toes to Bar
2.) 15 min AMRAP
80 Double Unders
40 Wallballs 20/14lb
20 Pullups
05/14/2019
1.) EMOM 8
4 Back Squat @ 65%
2.) 15 min AMRAP
5 Muscle Ups
10 Burpees
15 Handstand Push Ups
20 Kettlebell Swings 53/35lb
*3.) 10 Min to work on MU drills
-Hips to rings, banded ring pull throughs, turnovers)
*4.) EMOM 8
4 Bench Press @ 65%
05/15/2019
1.) 20 Min Partner AMRAP
A: 10 Thrusters 95/65lb
B: 10 Sumo Deadlift High Pulls 95/65lb
Partner Run 200m
A: 10 Sumo Deadlift High Pulls 95/65lb
B: 10 Thrusters 95/65lb
Partner Run 200m
A: 1 Legless Rope Climb + 1 Rope Climb
B: 5 Box Jumps 36/30"
Partner Run 200m
A: 5 Box Jumps 36/30"
B: 1 Legless Rope Climb + 1 Rope Climb
*2.) 2xMax set strict ring dips
*3.) 2xMax set strict pullups
*4.) 3x8 KB Seated Strict Press
05/16/2019
1.) EMOM 8
4 Deadlift @ 65%
2.) 10 Rounds
10ft HS Walk
3 Snatches 155/105lb
*3.) 4 Rounds
4 Tire Flips
15 Tire Jumps
*4.) 3x10 Super Slow Back Extensions
Whiteboard