Chris Rasmussen

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat345 lbs
Deadlift465 lbs
Clean & Jerk275 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 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
01/03/2019
1.) Every 1:30 for 8 Rounds
1 Clean & Jerk @ 90% (If you fail, drop 5lbs)
2.) EMOM 12
Odd = 10 Kettlebell Swings 70/53lb
Even = 10 Chest To Bar Pullups (Scale reps down, don’t do regular pull-ups)
-The goal for each minute is to go unbroken
*3.) 10 Rounds
1 D-ball Clean 150/100
20m Dumbbell Farmer Carry 100/75lb
*4.) 10-9-8-7-6-5-4-3-2-1
Bench Press 50% Bodyweight
Box Jumps @ 75% max height
*5.) 3x5 Hips to Rings
-Video yourself and see that your hips are higher than your knees and feet!
01/04/2019
1.) EMOM for 7 min
1 Deadlift @ 90%
2.) 3 Rounds
10 Power Snatch 75/55lb
5 Hips to Rings (MU your last rep if able)
REST 3 MIN
3 Rounds
10 Power Clean 95/65lb
5 Hips to Bar (MU your last rep if able)
*3.) 5 Rounds
10 Cal Row as fast as you can
Rest :30
*4.) 5x5 SUPER SLOW descent deficit HSPU 2x45/1x45lb plate
*5.) EMOM 10
6 Burpee Box Jump Overs 30/24"
-Spend any remaining time in plank and go into first burpee of next round from the plank
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
01/11/2019
1.) Every 2 min for 4 rounds
Back Squat
3@75%, 2@80%, 1@85%, 1@90%
2.) 6 Rounds
10 Toes To Bar
5 Thrusters 155/105lb
*3.) 3x10 Single Leg RDL 95/65
*4.) 21-15-9
Ring Rows
Ring Push Ups
*5.) 100/70 Cal Bike
-Every 1:30 get off the bike and do 10 GHD situps
01/12/2019
1.) Every 1:30 min for 4 rounds
Deadlift
3@75%, 2@80%, 1@85%, 1@90%
2.) For Time:
30 Medball Situps 20/14lb
10 Overhead Squats 95/65lb
25 Medball Situps
10 Overhead Squats
20 Medball Situps
10 Overhead Squats
15 Medball Situps
10 Overhead Squats
10 Medball Situps
10 Overhead Squats
*3.) 3 Rounds with a partner
10 Synchro Burpees Over Bar
15 Partner Deadlift MM315/MF275/FF225lb
*4.) EMOM 8
6 GH Raises
6 Back Extensions
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
01/18/2019
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3x10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb
01/21/2019
1.) Felix The Cat
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20")
9 Pull-Ups
9 Thrusters (95/65lb)
9 Toes-to-Bar
With a weight vest (20/14lb)
*2.) 3x10 Single Leg Glute Bridges (10 per side)
*3.) With a Partner
10 min AMRAP
One Partner does full round, then switch:
30 Double Unders
95lb Thrusters with men's bar, regardless of gender (Men do 15 reps/Women do 10)

01/22/2019
1.) Lesley
AMRAP 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
*2.) 4 rounds
10 Cal Bike
10m HS Walk
10 Strict HSPU
*3.) 21-15-9
Bench Press 95/65lb
Cal Row

01/23/2019
1.) Hammer
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
*2.) 10-8-6-4-2
Slam Ball Throw and Catch 50/40lb
OH Lunge In Place with Slam Ball
*3.) 3 Rounds
10 Hip Extension
10 GH Raises

Whiteboard
18:47. Pull ups are stupid.
19:51 85#
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
19:20, 75#
Combo PU and Ring row
21:38, 75lb , banded pullup
Those were the hardest PUs of my life!😩
17:26 (10 strict pull-ups instead because hand tear)
21-15-9 bench and row EC, ice bowl WOD
23:38, 85#.
115#