Betsy Soletski

Square prfle

Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat175 lbs
Deadlift225 lbs
Clean & Jerk130 lbs
Snatch95 lbs
Front Squat145 lbs
Overhead Squat125 lbs

WODS

01/02/2018
1.) Every 2 minutes for 10 minutes 10 Back Squat, adding load each round starting at approx 60%
2.) Slaughter
7 minute AMRAP 
15 Push Press 75/55lb
10 Burpee Box Over 24/20" (hands and toes)
*3.) EMOM for 10 minutes 3 Hang Power Clean @ approx 60%
*4.) for time:
7 minute cap
50 Deadlift 225/155lb
50 Chest to Bar Pull-ups 
Note: cap is the cap don't finish after 6 minutes expires please. 
*5.) 10 rounds
Row 100m
Rest 30 seconds
Note: fast as balls. 
*6.) Suck it up
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.
*7.) Spend 30 minutes rolling lats, piriformis and quads

01/03/2018
1.) Lazy Eyes
7 rounds
250m Row
20 Wallballs 20/14lb
1 Legless Rope Climb
note: if unable to climb legless, attempt at least 1-2 pulls before using legs
**If time allows choose 1 extra credit in class**
*2.) Every 2 minutes for 10 minutes:
3 Strict Press @ approx 85%
10 Parallel Ring Rows
*3.) 5 rounds of:
3 Touch-n-Go Snatch starting at approx 50% adding load each round, rest no more than 3 minutes between sets
*4.) 5 rounds for time:
50m Dumbbell Farmer Carry 50/35lb
10 Dumbbell Power Cleans 50/35lb
note: head of dumbbells must touch ground each rep
*5.) 4 x 30 cal Assault Bike, rest 1:1
note: maintain consistent watts throughout rounds
*6.) 3 rounds, not for time
15 Reverse Hyper
10 Dumbbell Bent Over Row
15 Back Extension
*7.) 5 minutes each of:
Thoracic Foam Roll, hug thyself trying to get your elbows together
Right Shoulder Lacrosse Ball Smash
Left Shoulder Lacrosse Ball Smash

01/04/2018
1.) DT
5 rounds
12 Deadlift 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerk 155/105lb
*2.) Front Squat 3-3-3-3-3 @ approx 80%, rest 2-3 minutes between sets
*3.) EMOM for 10 minutes 
Odd: 15 Handstand Push-ups 
Even: 50 Double Unders
Note: scale down hspu down by 2's and dubs by 5's as needed 
*4.) 17 minute AMRAP
7 Chest to Bar Pull-ups 
10m Overhead Dumbbell Walking Lunge 50/35lb, L
7 Box Jumps 24/20"
10m Overhead Dumbbell Walking Lunge 50/35lb, R
*5.) 50-30-10
GHD Sit-ups 
Cal Ski Erg
*6.) 10  rounds
10 cal Row
10 Push-ups
rest 30 sec
*7.) Quad Smash each leg for 6 minutes with barbell then sit in bottom of squat for 6 minutes
Note: hold on to a rack, chair or whatever while in squat
01/08/2018
1.) 3 Back Squat @ approx 80% Every 3 minutes for 15 minutes 
2.) Mr. Stranger
14 minute AMRAP 
30 cal Row
25 Power Snatch 75/55lb
Note: no dropping the bar above your head. 5 Burpee penalty if dropped from above head. 
*3.) Every 2 minutes for 10 minutes:
10 Power Clean & Jerk 115/85lb
25 Double Unders
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) Unbroken Conplex adding 1 rep to each movement for 10 minutes
1 Chest to Bar Pull-up/ 1 Toes to Bar/ 1 Bar Muscle Up 
2 Chest to Bar Pull-up/ 2 Toes to Bar/ 2 Bar Muscle Up 
3 Chest to Bar Pull-up/ 3 Toes to Bar/ 3 Bar Muscle Up 
4/4/4, 5/5/5,...........
Note: after each set come off the bar and continue until failure upon failure restart at 1's
*6.) 25-20-15-10-5
Weighted Hip Extension 25/15lb
5-4-3-2-1
Muscle Ups
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25's on a bar sit on your butt and roll
01/10/2018
1.) Black Hole
5 rounds
3 minute AMRAP
20/17 cal Row
20/17 cal Assault Bike
rest 2 minutes
**rest 5 minutes then**
2.) Front Squat 5-4-3-3-2-2-1
note:  first set will be warm up set adding load each round every 2 minutes for 14 minutes 
*3.) EMOM for 20 minutes 1 Snatch @ approx 70%
*4.) 200m Dumbbell Overhead Walk 50/35lb
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) 5 rounds 
5 Muscle Ups
7 Ring Dips, from high rings
*6.) 15 minute AMRAP
15 GHD Sit-ups
30 second Plank Hold
15 Toes to Bar
30 second Plank Hold
note: plank hold must be held and if broken before 30 seconds expires start over at zero
*7.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy

01/11/2018
1.) Bella Boo
3 Rounds 
20 Deadlift 225/155lb
7 Muscle Ups 
Note: bar muscle ups are the first scaling option for the ring muscle ups 
*2.) EMOM for 10 minutes 
Odd: 10 Deficit Handstand Push-ups 2 x 45 / 1 x 45
Even: 5 Hang Power Clean 205/145lb
*3.) 10 rounds 
100m Row
10 Burpees 
Rest 30 seconds
*4.) 15 minute AMRAP
25 Wall Facing Squats
10 Parallel Ring Rows
10 Tri-pod -> Headstand
Note: knees touch elbows each rep 
*5.) Push Press 5-5-5-5-5, start at approx 60% adding load each round 
*6.) 3 rounds
15 Reverse Hyper
20m Handstand Walk
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


01/13/2018
1.) "SSgt Grace"
The "CORPS" WOD
For time 10 sets of 10 Clean & Jerk
Sets 1 & 2 135/95lb
Sets 3 & 4 155/115lb 
Sets 5 & 6 175/135lb
Sets 7 & 8 155/115lb
Sets 9 & 10 135/95lb
2.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Banded Twist
3.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: do this. 
01/15/2018
1.) Every 2 minutes for 10 minutes 6 Strict Press @ approx 70% / 10 Bent over Dumbbell Row (adding weight each round)
2.) Dom Dom
14 minute AMRAP
21 Thrusters 75/55lb
15 cal Row
9 Burpee Box Overs 24/20" (handsies and toesies)
then 
7 minutes to establish 3RM Clean
note: clean is touch n go but you can rest in front rack or hang just not on the floor
*3.) EMOM for 8 minutes 3 position Snatch (HH,H,F) @ approx 65%
*4.) 100m (20m increments) Dumbbell Farmer Carry 100/80lb
10 Dumbbell Deadlift 100/80lb
80m Dumbbell Farmer Cary
8 Dumbbell Deadlift
60m Dumbbell Farmer Cary
6 Dumbbell Deadlift
40m Dumbbell Farmer Cary
4 Dumbbell Deadlift
20m Dumbbell Farmer Cary
2 Dumbbell Deadlift
*5.) 3 rounds
50 cal Assault Bike
50 Wallballs
rest 3 minutes
*6.) 3 rounds N.F.T.
10 Reverse Hyper
20 Back Extension
30 Alternating Single Leg Dumbbell Deadlift
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25's on a bar sit on your butt and roll
01/16/2018
1.) Ice Cream
5 rounds
20 GHD Sit-ups
15 Pull-ups
5 Muscle Ups
note: scale muscle ups with progressions from the floor
*2.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 80%
*3.) Every 2 minutes for 10 minutes 3 Power Cleans @ approx 85%
note: base number off of clean & jerk 1rm
*4.) 12 minute AMRAP
35 Double Unders
20m Handstand Walk
*5.) 3 rounds
500m Row
7 Shoulder to Overhead 225/155lb
note: scale with approx 70% 1rm jerk
*6.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
note: you will end up doing each movement 5 times
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
01/17/2018
1.) Best Intentions
5 rounds of:
3 minute AMRAP
25 Wallballs 20/14lb
50 Double Unders
rest 2 minutes
*2.) Every 3 minutes for 15 minutes 6 Push Press @ approx 75% / 10 Chest to Ring Pull-ups
*3.) Every 30 seconds for 5 minutes complete Snatch Complex @ approx 60-70%:
Floor -> High Pull -> Low Hang -> Snatch 
note: after high pull slide down slowly to directly below the knees loading those hamstring through hang and then as the knees track slightly forward in low hang releasing a little tension off the hamstrings change direction, retension and snatch
*4.) 4 Deadlift every 2 minutes for 10 minutes @ approx 70%
*5.) for time:
30-20-10
Bar Facing Burpees
Front Rack Lunges 115/85lb
*6.) 50 Back Extension 
note: slow and precise
*7.) 3 x 15 Reverse Hyper


01/19/2018
1.) Lurong Super 8 Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24"
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3x45/2x45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows

 
01/20/2018
1.) Back Squat:
2 minute AMRAP 95/65lb 
30 seconds to load barbell
3 minute AMRAP 135/95lb
30 seconds to load barbell
2 minute AMRAP 185/135lb
30 seconds to load barbell 
3 minute AMRAP 225/155lb
2.) 696
5 rounds
6 Chest to Bar Pull-ups
9 Deadlift 275/195lb
6 Bar Facing Burpees
*3.) 7 minutes to complete:
50 Hang Cluster 95/65lb
50 GHD Sit-ups
note: cap is 7 minutes no exceptions, if you want to finish it go faster. hang cluster: hang clean + thruster = cluster
*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 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 


01/22/2018
1.) In 7 minutes:
10 Clean @ 135/95lb 
8 Clean @ 185/135lb 
6 Clean @ 225/155lb  
4 Clean @ 275/185lb 
2 Clean @ 315/215lb  
Max Effort Bar Facing Burpees
note: clean however you wish
2.) Balls Out
20 minute AMRAP
50 Medball Abmat Sit-ups 20/14lb
50 Medball Cleans 20/14lb
50 Medball Walking Lunge 20/14lb
note: hold the ball however you wish for the lunge
*3.) Every 2 minutes for 10 minutes 3 Front Squat @ approx 80%
*4.) 5 rounds
20m Right Arm Overhead Dumbbell Carry 50/35lb
10 Right Arm Dumbbell Overhead Squat 50/35lb
20m Left Arm Overhead Dumbbell Carry 50/35lb
10 Left Arm Dumbbell Overhead Squat 50/35lb
*5.) 5-4-3-2-1
Legless Rope Climb
Deficit Handstand Push-up 3 x 45/ 2 x 45
*6.) 5 x 30 cal Row, rest 1:1
*7.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*8.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
Whiteboard
12/20 T2B
155# PP
135# PP
10/25 TTB, 185# PP
TTB didn’t make contct on majority.
100# PP
10/25 T2B
20/20 T2B
125#PP; Yesterday FS ec @ 180#
15/20 TTB, 120lb push press
20/20 T2B
205# PP
Home wod ...❄️🚘
20/20 T2B + 3 cals
95# PP (should have gone heavier)
18/25 T2B
205# pp , EC yesterday's cleans up 2 a 240# clean 10# pr
8/25 T2B
235# PP
9/25 T2B (accidentally did 9 the first round whoops)
125# PP
25/25 T2B
185# pp
19/25 T2B
195# PP