Sylvia Christensen

Square 0bd72386 32a5 4838 8f63 ae03f54a05c7

Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

12/01/2018
1.) Every 30 sec for 10 rounds 
3 Deadlift @ 65%
2.) 8 Rounds
8 Push Press 135/95
8 DB Box Step Ups 50/35lb 20"
*3.) Axle Clean & Jerk 1-1-1-1-1-1-1
note: heavy
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
*5.) 4 Rounds
Row 25 Cals
10 Burpees Over Rower

12/02/2018
1.) 27-21-15-9 
Medball Cleans 20/14lb
Medball Facing Burpees
2.) 6 min Lacrosse Ball Trap Smash
3.) 6 min Glute Smash
4.) 6 min Forearm Kettlebell Smash
12/03/2018
1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
12/04/2018
1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/06/2018
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
12/08/2018
1.) Every 2 min for 5 Rounds
4 Strict Press @ 70%
2.) Accumulate 150/120 Cal Row
-Every minute complete 4 Burpees over rower before continuing
-Scale Burpees to 3,2, or 1 as needed
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
*4.) 5x5 Snatch High Pull @ 85%
*5.) 6x5 Overhead Squat @ 70%
12/09/2018
1.) 100 Double Unders
21-15-9
Thrusters 115/85
Chest To Bar Pullups
100 Double Unders
2.) Partner Quad Smash
3.) Lacrosse Ball Trap Smash
4.) Partner Hamstring Smash
12/10/2018
1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you'd like!
*3.)  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 
*4.) Max Effort Yolk Carry in 7 minutes 4x45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge


Whiteboard
70# snatch
21.53 #75 BS
75# Power Snatch
Snatch @ 195# Bench Press extra credit up to 285#
125# Snatch
70# snatch
Finished a tad after the 15 min cap
Snatch 45# BS 45#
11:31 (at home)
DUs + rafters = penguin jumps
95# Snatch / Bench Press EC 125#
#100 Snatch
15:30ish, 45#DL, bike instead of DU
PS ^30#