RaLinda Lamberies

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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

01/04/2020
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



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


01/11/2020
1.) Every 3 minutes for 3 rounds 8 Back Squat, adding load each round starting @ 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
2.) Wasp
5 rounds for time
:30 bar hang
100' farmer carry (heavy)
50' HSW
*3.) 5 x 3 Power Clean from Blocks @ H 55%
then 
5 x 1 Hang Power Clean, adding load each round starting load 55%
*4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain't tight it ain't right, ask a coach if that's the case
*5.) with a partner for time:
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
*6.) 10 minute AMRAP
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
01/13/2020
1.) Every 2 minutes for 12 minutes 3 Front Squat adding load each round starting at 75%
2.) Wagbag
3 rounds
5 Hang Cleans 155/105lb
11 Box Jumps 24/20” 
22/17 cal Assault Bike
*3.) 5 x 3 Snatch @ Hang 55%
note: drop and reset each hang snatch, rest no more than 3 minutes between sets
*4.) 20m Sled Push
5 rope climbs 
20m Sled Push
4 Rope Climb
20/3 20/2 20/1
*5.) 50 Toes to Bar for time 
01/14/2020
1.) Stray Dog
20 minute AMRAP adding 1 rep each round and ending each round with a 20' Handstand Walk
1 Push-up
1 Jumping Squat
1 GHD Sit-up
20' Handstand Walk
**Pick number 2 or 3 during class**
2.) 4 Push Press every 2 minutes for 6 rounds, adding load each round starting @ 60%
3.) 5 x 3 Heaving Snatch Balance @ approx 55%
note: stay a 55%
*4.) 30-20-10
Wallballs 20/14lb
Handstand Push-ups
*5.) 1 minute Sandbag Carry 150/100lb
*6.) 5 rounds
8 Bent Over Barbell Row, Supinated grip
8 Wide Grip Strict Pull-up
8 Narrow Grip Chin Up

01/17/2020
Marston
20 min AMRAP
405lb Deadlift, 1 rep
10 Toes to Bar
15 Bar facing Burpees
01/20/2020
1.) Red Air
17 minute AMRAP
.5 mile Assault Bike
15 Sumo Deadlift High Pull 75/55lb
15 Hand release Pushups
**Choose 1 extra credit**
2.) 4 Back Squat every 2 minutes for 5 rounds @ 70
3.) EMOM for 8 minutes 3 Deadlift @ 65%
4.) 3 rounds
40’ Sled push 45/25lb(inside)
5 Bar Muscle up
5.) 5 x 3 Power Clean from Blocks @ LH 60%
Then
5 x 1 Power Clean starting @ 60% adding old each round
01/21/2020
1.) 5-4-3-3-2-1 Strict Press
2.) Old Man
5 rounds
12 Stiff Leg Deadlift 115/85lb
9 Hang Clean 115/85lb
6 Split Jerk 115/85lb
Note: 9 minute cap
*3.) 5 x 20 cal Handles only Assault Bike, rest 1:1
*4.) 7 minute AMRAP 
20’ Sandbag Carry 
20’ Yolk:) Walk 45’s/25’s
*5.) 6 x 2 Snatch @ LH 65%
Then 6 x 1 Snatch High Pull adding load each round starting at 65%
*6.) 3 rounds
12 Parallel Ring Rows
7 Slow Wide Grip Strict Pull-ups
4 Heavy Heavy Bent Over Dumbbell Rows
Note: use a box for your heels on the ring rows and it’s two dbs on the db rows, concentrate on not changing your back/hip angle. 
Whiteboard
3 rounds + 11 pistols from box. 135 pp, failed 147 for PR
3rds and 6 pistols off box....35# db
PP up to 250#
5 + 2 Double DB Hang Squat Cleans
Push press up to 235lb today.
10 mile run in the ❄️ 1:37
Leaving for Vegas tomorrow, today’s workout looks like a fun hotel wod.👌🏻
3R + 8 Cln&Jk**
**Scld w/: #20 DBs/#20 Narrow sq - box/90! SU. PP -> #75 😃💥 Post: TGU @#18 + KB AMSU.
5 + 3 pistols
PP up to 125#
5 + 8 c&j
Little EC with Jimbo