Bill Hoisington

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Benchmarks

Workouts
Fran8:53
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat325 lbs
Deadlift385 lbs
Clean & Jerk205 lbs
Snatch115 lbs
Front Squat285 lbs
Overhead Squat115 lbs

WODS

07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40’ Farmer Carry
40’ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/12/2018
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40’ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100’ Handstand Walk with Obstacles every 10’ (must complete 10’ increment with obstacle 1 & 2 45lb plates)
*6.) 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 
07/18/2018
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
Whiteboard
Sorry to 6:15am for making u do bbo 🙈
19:25 85 SP. ~3:30 DL&du
20:07, 165# SP
Assault bike and step ups. Ran first Rd. Tight back.
17:24 & 135# SP
Whale scales (row/ass, step-ups)
80# SP; ex cred 3 & 4; clean-FS-hang clean-FS-jerk complex up to 145#; 50-40-30-20-10 dubs/10-8-6-4-2 MU
15:24; 155#
1)Snatch 1rep. 185. 2) 10single arm DB step up-R 10single arm DB lunges-R 10single arm DB step ups-L 10single arm DB lunge-L 3) 50GHD sit ups for time- 4) E3M 3x4 BS 275# 5) 9AMRAP- 3strict hspu 2x45 25 wb-3rds
3 rounds+200m; 85# SP
EC: 50 GHDfor time (3:10)
16:57 w mods
👶🏼 mods: bike .8 & plank burpees // SP 85#
2 BBO left at cap😩
SP at 72#
17:10, SP 95#
Yesterday’s BS 201 and snatch up to 132#, failed 137#... deficit HSPU/WB, DB step ups and lunges, 50 GHDS 1:34 unbroken, DL and dubs
95# SP
#130 Strict press. XC: DL/Dubs
165# SP
Variation on back extension EC
15 prego burpees @ cap, finished after
18:59, 100# SP (failed last one whoops)
125 snatch. DL/DUS dome.
18:49 105# SP
New one rep SP at 125. EC3. 50 ghds (1:55). 30 back extensions
Bunch of EC with my 5:15 peeps.
750m row, step ups (handiWOD)
near the end of the bike in the 4th round @ cap, step up burpees & step ups
35# SP, CrossOver