RaLinda Lamberies

Square image

Benchmarks

Workouts
Fran:00
Helen12:37
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift250 lbs
Clean & Jerk127 lbs
Snatch92 lbs
Front Squat175 lbs
Overhead Squat117 lbs

WODS

01/02/2019
1.) Every 1:30 for 8 Rounds
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
01/04/2019
1.) EMOM for 7 min
1 Deadlift @ 90%
2.) 3 Rounds
10 Power Snatch 75/55lb
5 Hips to Rings (MU your last rep if able)
REST 3 MIN
3 Rounds
10 Power Clean 95/65lb
5 Hips to Bar (MU your last rep if able)
*3.) 5 Rounds
10 Cal Row as fast as you can
Rest :30
*4.) 5x5 SUPER SLOW descent deficit HSPU 2x45/1x45lb plate
*5.) EMOM 10
6 Burpee Box Jump Overs 30/24"
-Spend any remaining time in plank and go into first burpee of next round from the plank
01/05/2019
1.) Every 1:30 for 7 Rounds
1 Strict Press @ 90%
2.) 18 min AMRAP
35 Double Unders
24 Jumping Lunges
13 Push Press 95/65lb
02 Wall Climbs (nose and toes)
*3.) 10 min AMRAP With a Partner
A: 10 Cal Bike
A&B: Accumulate 10 Toes to Bar
B: 10 Cal Bike
A&B: Accumulate 10 Pullups
*4.) 15-12-9
Banded Side Shuffles each direction
Banded Goblet Squats 70/53lb
01/09/2019
1.) Every 1:30 min for 4 rounds
Strict Press
3@75%, 2@80%, 1@85%, 1@90%
2.) 5 Rounds
10 Snatch (any style) 95/65lb
10 Burpees Over Bar
*3.) EMOM 5
3 Muscle Ups with 5 second hold on the top each rep
*4.) 5x5 Weighted Hip Extension
*5.) 3x10 Rear foot elevated split squats, each leg
-Use DB at your sides
-Increase load each round
01/11/2019
1.) Every 2 min for 4 rounds
Back Squat
3@75%, 2@80%, 1@85%, 1@90%
2.) 6 Rounds
10 Toes To Bar
5 Thrusters 155/105lb
*3.) 3x10 Single Leg RDL 95/65
*4.) 21-15-9
Ring Rows
Ring Push Ups
*5.) 100/70 Cal Bike
-Every 1:30 get off the bike and do 10 GHD situps
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
01/18/2019
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3x10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb
01/19/2019
1.) 20 Min to Establish 1RM Deadlift
2.) 10 min AMRAP
10 Pullups
20 Pushups
30 Air Squats
40 Double Unders
*3.) With a Partner
7 min AMRAP
Athletes work simultaneously, then switch spots
A: 5 HSPU
B: 5 Wall Balls 20/14lb
A: 10 HSPU
B: 10 Wall Balls
Continue increasing each set by 5 reps
*4.) 5 min to establish 1RM Hang Snatch
-Bar can be pre-loaded before clock starts
-Bar must be off of the floor when the ending timer beeps
*5.) 25-20-15-10-5
Empty Barbell Bench Press
GHD Situps
-Sprint the 15m between GHDs and Benches
01/23/2019
1.) Hammer
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
*2.) 10-8-6-4-2
Slam Ball Throw and Catch 50/40lb
OH Lunge In Place with Slam Ball
*3.) 3 Rounds
10 Hip Extension
10 GH Raises

Whiteboard
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
23:38, 85#.
115#
Woof