Bruce Hoffort

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Benchmarks

Workouts
Fran7:34
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

09/12/2017
1.) 4 Front Squats every 2 minutes for 10 minutes @ approx. 70%
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20"
09/13/2017
1.) 15 minute AMRAP
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold

09/14/2017
1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6', 10', 16', 10', 6',10', 16', 10', 6'...........
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel 
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
09/18/2017
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks

09/19/2017
1.) 7 minutes up the ladder
5 Shoulder to Overhead 
115/85lb
135/95lb
155/105lb
185/125lb
205/145lb
ME @ 225/155lb
note: pull from floor
2.) Melted Cheese
30-20-10
Power Clean 135/95lb
cal Assault Bike
Toes to Bar
*3.) Front Squat 6-6-6 @ approx 75%, do not rest more than 3 minutes between sets
*4.) 10 minute EMOM
odd: 12 Chest to Bar Pull-ups
even: 12 alternating DB Snatch 50/35lb
note: if you cannot complete a round drop 2 reps off of each movement the next set
*5.) 5-4-3-2-1-1-2-3-4-5
Strict Ring Dips
Parallel Ring Rows
note: use box for the ring rows and start in a planked body position before starting the row. use high rings for the dips


09/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 75%
2.) Retro
5 rounds 
15 Dumbbell Thrusters 35/25lb
50m Overhead Dumbbell Walk 35/25lb
3.) Back Squat 3-3-3-3-3-3 @ approx 75%, rest no more than 2 minutes between sets
*4.) 3 sets of complex from Blocks @ High Hang Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50%
*5.) 50 Back Extension 
note: not for time but keep moving 
*6.) Tabata 
GHD Sit-ups
rest in parallel position
note: 20 seconds on 10 seconds off for 8 rounds

09/21/2017
1.) Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
note: scale pull-ups with jumping chest to bar pull-ups
*2.) Every 2 minutes for 10 minutes 7 cycled Push Press, add load each round
note: if you ain't cycling the barbell you ain't right
*3.) Front Squat 3-3-3-3-3 @ approx 80%, rest 3-4 minutes between sets
*4.) 3 rounds
10 Supinated Grip Bent Over Row 135/95lb
12 Reverse Hyper
note: scale weight as needed, row is meant to be unbroken
*5.) 10 minute AMRAP
10 GH Raise
20m Handstand Walk
*6.) 7 minute cap
15-10-5
Muscle Ups
Triple Unders

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