Shannon VanPay

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Benchmarks

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

WODS

03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/03/2020
1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
note: begin with a pvc and high jumps if needed working into a barbell and box as you get warmed up
2.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
3.) 5 rounds
3 Push Press @ 80%
10m Yoke Carry 45/15
10m Sandbag Carry 150/100lb
4.) 5 rounds 
3 Wide Grip Pull-ups
5 GH Raise
7 Reverse Hyper


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/09/2020
1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups
*5.) 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










03/10/2020
1.) Battle Buddy
With a partner for time, one works one rests alternating
10 rounds 
10 cal Assault Bike
then
10 rounds 
10 cal Row
then
10 rounds
100m Run (door to door) 
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*4.) 7 minute AMRAP
100m Run
5 Burpees
1 Legless Rope Climb
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
Whiteboard