Tina Schmidt

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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

10/03/2018
1.) Every 2 minutes for 10 minutes 5 Push Press within 10% of established 5RM
*2.) Back Squat/Squat Jerk/Bench Press/Military Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Gimlet
5 rounds
50 Double Unders
20 Deadlift 155/105lb
15 Toes to Bar
*2.) 7 minute AMRAP 
5 Front Squat 225/155lb
7 Box Jump 30/24”
*3.) 5-4-3-2-1
Rope Climb
Wall Walks
*4.) 21-15-9
Hang Power Snatch 75/55lb
Chest to Bar Pull-ups 
*5.) 5 rounds
20 Abmat Sit-ups (knees together and soles of feet flat on ground)
1 minute GHD Parallel Hold 


10/05/2018
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Heads or Tails
With a partner 1 on the bike one running switching after every 100m Run (D2D)
150 cal Assault Bike 
2000m Run
*2.) for time:
9-7-5-3-1
Push Press 185/135lb
Bar Facing Burpees
*3.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*4.) 3 Rounds 
50m Sandbag Bear Hug Carry 150/100lb
10 Sandbag Cleans 150/100lb
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
10/08/2018
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row
10/11/2018
1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM 
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk 
*3.) Back Squat
*4.) Bench Press  
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees 
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups 
*3.) EMOM for 7 minutes 1 Power Clean + 2 Front Squat + 1 Jerk 
Note: Work up to heavyish load for the EMOM 
*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.) 5 rounds
10 Abmat Medicine Ball Sit-ups 
30 Second Hanging L-Sit Hold 
Note: Scale with hanging knee raise
10/15/2018
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike 
5 Clusters 115/85lb
10 Hand Release Push-ups 
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate. 
*4.) 5 Rounds 
10 Back Extension 
7 Wide Grip Strict Pull-ups 
10 Reverse Hyper

10/16/2018
Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

10/17/2018
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals - Rest 30 Sec between sets

Whiteboard
32:30. That was cold, wet, snowy and windy. ❄️
Vested, did sets of 15reps
Started 1 minute in (finished 28:59 on the clock)
3x4 BS 195#. Gymnastics - suuuper helpful and everyone should attend