Danielle Sherman

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 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
01/06/2018
1.) Saturday 
2 rounds in 3 minutes 
9 Thrusters 95/65lb
35 Double Unders
9 GHD Sit-ups
2 rounds 3 minutes
12 Thrusters 95/65lb
35 Double Unders
12 GHD Sit-ups
2 rounds 3 minutes
15 Thrusters 95/65lb
35 Double Unders
15 GHD Sit-ups
2 rounds 3 minutes
18 Thrusters 95/65lb
35 Double Unders
18 GHD Sit-ups
2 rounds 3 minutes
21 Thrusters 95/65lb
35 Double Unders
21 GHD Sit-ups
note: if you complete the 2 rounds within the 3 minutes rest the remainder of time until the next 3 minute segment begins if you do not complete the 2 rounds within the 3 minutes when the time expires restart with the thrusters at the next level up and continue until all 5-3 minute segments expire record each round
*2.) Every 2 minutes for 12 minutes 3 Touch-n-Go Power Cleans adding load each round starting @ approx 60%
note: record each rounds load
*3.) 100m (20m segments) Dumbbell Farmer Carry 100/70lb, every time you set the dumbbells down complete 10 Dumbbell Push-ups, rest as needed
note: scale down dbs as necessary but once you choose your db you're stuck with them until 100m is completed
*4.) 21-15-9
Strict Chest to Ring Pull-ups
Assault Bike cal
*5.) 3 minutes each
right hamstring smash
left hamstring smash
right piriformis lacrosse ball smash
left piriformis lacrosse ball smash
right side lat smash
left side lat smash

01/07/2018
1.) Cool Cat
5 rounds
20m Handstand Walk
20 Alternating Pistol Squats (pistol progression)
10 Chest to Bar Pull-ups
note: scale handstand walk with 20 shoulder taps from plank, box or wall depending on skill level. left + right = 1
2.) 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 
*3.) Every 2 minutes for 10 minutes 6 Push Jerk, start at approx 55% and add load each round
note: cycling is the name of the game
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
01/09/2018
1.) 10 Strict Press @ approx 60%/5 Strict Pull-ups every 2 minutes for 10 minutes
2.) Italian Stallion 
7 rounds 
25 Double Unders
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups 
10 Dumbbell Power Clean 50/35lb
5 Dumbbell Push-ups 
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP 
10m Overhead  Walking Lunge 95/65lb
9 Bar Facing Burpees
Note: you should always end up facing your next lunge 
*4.) 4 x 40 cal Assault Bike, rest 1:1
*5.) 7 minute AMRAP 
Add one rep to the Clean & Jerk each round
50m Run (around the pillars)
1 Clean & Jerk 225/135lb
*6.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong


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


01/12/2018
1.) Delusional 
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch + 5 Overhead Squat
*3.) 14 minute AMRAP 
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP 
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*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.) 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.



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. 
01/14/2018
1.) Hack
Complete 2 rounds in 3 minutes and upon completion of 2 rounds add 3 minutes and complete 2 rounds of next level and so on until unable to complete rounds under time. Athlete can immediately start next two rounds upon successfully completing rounds under time hack. Cap of 21 minutes
Complete 2 rounds under 3 minutes of:
3 Chest to Bar Pull Ups 
15 Double Unders 
3 Handstand Push-ups 
If completed by 0:03 complete 2 rounds of:
6 Chest to Bar Pull Ups 
20 Double Unders 
6 Handstand Push-ups 
If completed by 0:06 complete 2 rounds of:
9 Chest to Bar Pull Ups 
25 Double Unders 
9 Handstand Push-ups 
If completed by 0:09 complete 2 rounds of:
12 Chest to Bar Pull Ups 
30 Double Unders 
12 Handstand Push-ups 
If completed by 0:12 complete 2 rounds of:
15 Chest to Bar Pull Ups 
35 Double Unders 
15 Handstand Push-ups 
If completed by 0:15 complete 2 rounds of:
18 Chest to Bar Pull Ups 
40 Double Unders 
18 Handstand Push-ups 
If completed by 0:18 complete 2 rounds of:
21 Chest to Bar Pull Ups 
45 Double Unders 
21 Handstand Push-ups 
*2.) Every 2 minutes for 10 minutes 5 Back Squat @ approx 75%
*3.) Every 3 minutes for 15 minutes 10 Unbroken Deadlift / 20 Push-ups
note: start at approx 50% adding load each successful round
*4.) 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 


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


01/18/2018
1.) 5 Overhead Squat @ approx 65% EMOM for 5 minutes
2.) Meh
3 rounds
25 Toes to Bar
30/24 cal Assault Bike
30 Alternating Dumbbell Power Snatch 50/35lb
*3.) Every 30 seconds for 3 minutes 3 Clean & Jerk @ 60% 
2 minutes to load the bar to 70%
Every 30 seconds for 3 minutes 2 Clean & Jerk @ 70%
2 minutes to load the bar to 80%
Every 30 seconds for 3 minutes 1 Clean & Jerk @ 80%
2 minutes to load the bar to 85%
3 minutes Max Effort Clean & Jerk @ 85%
note: have your numbers ready on a whiteboard so you are able to load in a timely mannor
*4.) 5 rounds
20m Front Rack Carry 225/155lb
20 Push-ups 
*5.) 3 rounds
15 Medball Pullups 20/14lb
20 Medball Abmat Sit-ups 20/14lb
*6.) 15 minute AMRAP 
10 Tripod to Headstand
20 Hollow Rocks
1 minute Plank 
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


01/19/2018
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 


01/21/2018
1.) Lonestar
200m Dumbbell Farmer Carry 50/35lb
150 Double Unders
100 Push-ups 
50 Dumbbell Hang Power Clean 50/35lb
*2.) 5/5, 4/4, 3/3, 2/2, 1/1
Strict Press
Strict Chest to Bar Pull-up 
Note: start at approx 65% adding load each round working to a session rep max 
*3.) 9 Power Snatch 135/95
9 Snatch 135/95
7 Power Snatch 155/115lb
7 Snatch 155/115lb
5 Power Snatch 185/135lb
5 Snatch 185/135lb
*4.) 3 rounds
15 Reverse Hyper
12 Back Extension 
9 Parallel Ring Rows
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