Alyssa DeNoble

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Benchmarks

Workouts
Fran4:23
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat220 lbs
Deadlift240 lbs
Clean & Jerk155 lbs
Snatch127 lbs
Front Squat195 lbs
Overhead Squat155 lbs

WODS

01/02/2019
1.) Every 1:30 for 8 Rounds
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
01/05/2019
1.) Every 1:30 for 7 Rounds
1 Strict Press @ 90%
2.) 18 min AMRAP
35 Double Unders
24 Jumping Lunges
13 Push Press 95/65lb
02 Wall Climbs (nose and toes)
*3.) 10 min AMRAP With a Partner
A: 10 Cal Bike
A&B: Accumulate 10 Toes to Bar
B: 10 Cal Bike
A&B: Accumulate 10 Pullups
*4.) 15-12-9
Banded Side Shuffles each direction
Banded Goblet Squats 70/53lb
01/07/2019
1.) Every 2:30 for 4 rounds
Clean & Jerk
3@75%, 2@80%, 1@85%, 1@90%,
2.) 12 min AMRAP
20 Wallballs 20/14lb
15 Cal Row
10 Toes To Bar
*3.) 3 Rounds
20 GHD Situps
10 GH Raises
*4.) 10-8-6-4-2
Lateral Box Step Overs 24/20”
Bar Muscle Ups
*5.) 2k Row For Time
01/08/2019
1.) Every 2 min for 4 rounds
Snatch
3@75%, 2@80%, 1@85%, 1@90%,
2.) 15 min AMRAP
25 Deadlift 135/95lb
12 DB Hang Power Clean & Jerks 50/35lb (6 per arm)
50 Double Unders
*3.) 3 Rounds
20m Bear Crawl
20 Pushups
*4.) EMOM 10
10m Yoke Carry 1x45lb/1x25lb plates
1 D-ball Clean 150/100lb
*5.) 4 Min AMRAP (Intense)
20m Shuttle (10m Incriments)
5 Pullups
01/09/2019
1.) Every 1:30 min for 4 rounds
Strict Press
3@75%, 2@80%, 1@85%, 1@90%
2.) 5 Rounds
10 Snatch (any style) 95/65lb
10 Burpees Over Bar
*3.) EMOM 5
3 Muscle Ups with 5 second hold on the top each rep
*4.) 5x5 Weighted Hip Extension
*5.) 3x10 Rear foot elevated split squats, each leg
-Use DB at your sides
-Increase load each round
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
01/17/2019
1.) 25/20 Assault Bike Cals
25 Deadlifts 95/65lb
25/20 Assault Bike Cals
25 Overhead Squats 95/65lb
25/20 Assault Bike Cals
25 Alt. Front Rack Lunges 95/65lb
25/20 Assault Bike Cals
2.) Hamstring Supernova Smash
3.) Glute Supernova Smash
Whiteboard
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
Those were the hardest PUs of my life!😩
23:38, 85#.
115#
Woof