Theresa Rosenquist

Square wodmother1

Benchmarks

Workouts
Fran6:08
Helen12:34
Grace6:14
Isabel:00
Jackie11:07
Lifts
Back squat205 lbs
Deadlift300 lbs
Clean & Jerk130 lbs
Snatch100 lbs
Front Squat180 lbs
Overhead Squat120 lbs

WODS

01/02/2020
1.) Every 2 minutes for 5 rounds complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20"
Row 500m
*3.) for time 
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds 
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat

01/03/2020
1.) Give me liberty or give me mobility
21-15-9 (5 minute cap)
Air Squats
Push-ups
Sit-ups
Quad Smash (12 minutes)
21-15-9 (5 minute cap)
Strict Press 75/55lb
Hang Power Snatch 75/55lb
Shoulder/Thoracic Smash (12 minutes)
21-15-9 (5 minute cap)
Wallballs 20/14lb
Medicine Ball Clean 20/14lb
Achilles Smash/Calf Smash (remainder of class)
2.) More mobility
3.) Some more mobility
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



01/08/2020
1.) Every 2 minutes for 5 rounds 5 Overhead Squat adding load each round starting @ approx 60%
2.) Rucksack
9-7-5
Deadlift 355/245lb
Box Overs 30/24”
*3.) 5x3 Snatch from Blocks @ HH 55%
Then 
5x1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1 
Muscle Up
Chest to Bar pull-up 
Note: 6 minute cap
then 
15 minutes of Bar Muscle Up practice
note: practice means if you're already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
*5.) 5 rounds
11 GHD Situps
10 Tri-pod to Headstand



01/09/2020
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling 
2.) Hesco 
100 Double Unders 
80 Alternating Dumbbell Snatch 50/35lb 
60 GHD Sit-ups 
40 cal Assault Bike 
20 Pistols 1.5/1 pood KB
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*4.)  Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
*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



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
01/12/2020
1.) Every 2 min for 10 min 5 Strict Press @ 60% 
2.) 16 min EMOM 
Odd: 3 Toes to Bar/3 Bar Muscle Ups 
Even: 50 Double Unders
Note: Scale down to twos and drop du’s by 10’s as needed
*3.) Approximately Every 3 minutes for 5 rounds @ 55%
4 Clean Extension from hang
1 hang clean & jerk
*4.) 3 rounds
20 Hip extension 
15 Reverse Hyper
10 Back Extension 



















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

01/15/2020
1.) EMOM for 16 minutes Snatch High Pull from Hang @ approx 60%
Note: Directly above knee 
2.) McGregor
21-15-9 
cal Row
Power Snatch 115/85lb
*3.) 5 x 3 Clean from Blocks @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 60%
*4.)  Every 2 min for 8 minutes 6 Deadlift @ 55%
*5.) Every 4 minutes for 16 minutes 6 Overhead Squat @ 65%
*6.) 10-9-8-7-6-5-4-3-2-1
Dips
Strict Pull-ups
*7.) 30-20-10
Hollow Rocks
Tripod to Headstand 
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head. 
01/16/2020
1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
 *3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
*4.) Death by Muscle Up
1 the first minute 
2 the second 
3 the third and so on until you are unable to complete reps within the minute. 
Note: if you fail a muscle up 2 times your show is over for the day. 
*5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
*6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit. 
*7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
01/17/2020
Marston
20 min AMRAP
405lb Deadlift, 1 rep
10 Toes to Bar
15 Bar facing Burpees
01/18/2020
1.) Tricon Prison
5 rounds
21 cal Assault Bike
75 Double Unders 
Rest 2 minutes 
Note: that rest means go really fast while you’re working so scale accordingly. 
2.) Every 2 minutes for 5 rounds 4 Overhead Squat @ 70%
*3.) 5 x 1000m Row, rest 1:1
*4.) 5 x 3 Snatch @ LH 60%
Then
5 x 1 Snatch adding load each round starting at 60%
Note: Low hang is just below knees 
*5.) 21-15-9
GHD Sit-ups
Toes to Bar
01/19/2020
 1.) SoulGlow
Start each round with a 40’ Handstand Walk
21-15-9
Back Squat 115/85lb
Box Overs 24/20”
Pull-ups
**Choose 1 extra credit**
2.) 5 x 5 Split Jerk from blocks, Start @ approx 60% adding load each round.
Note: drop to blocks each rep and reset
 3.) EMOM for 9 minutes 1 Power Snatch from LH @ 60% 
Then
EMOM for 9 minutes 1 Power Clean from LH @ 60%
Note: LH stands for low hang position which means to start the lift from just below the knees. Knees will be slightly tracked forward just barely out of hang position. 
4.)  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

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. 
01/22/2020
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
**Choose 1 extra credit in class if time allows**
*2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
*3.) EMOM for 10 minutes 
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L , 55/35lb
*4.) 21-15-9
GHD Medball Situps 
Hollow Rocks
*5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
*6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean + Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish

01/23/2020
1.) 5-4-3-3-2-1 Push Press, adding load each round working up to session 1RM
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
*3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
*4.) 6 x 2 Clean from Blocks @ LH 65%
Then
5 x 1 Clean, adding load each round starting at 65%
Note: keep rest around 2 minutes between sets
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension 


01/24/2020
Paul Pena
7 rounds, each for time
100m Sprint
19 Kettlebell swings, 2 pood
10 Burpee Box Jumps, 24”
Rest 3 minutes
Whiteboard
Snatches at 95#