Jim Koehler

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Benchmarks

Workouts
Fran5:52
Helen:00
Grace3:31
Isabel5:48
Jackie8:40
Lifts
Back squat330 lbs
Deadlift355 lbs
Clean & Jerk242 lbs
Snatch176 lbs
Front Squat290 lbs
Overhead Squat185 lbs

WODS

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
01/05/2019
1.) Every 1:30 for 7 Rounds
1 Strict Press @ 90%
2.) 18 min AMRAP
35 Double Unders
24 Jumping Lunges
13 Push Press 95/65lb
02 Wall Climbs (nose and toes)
*3.) 10 min AMRAP With a Partner
A: 10 Cal Bike
A&B: Accumulate 10 Toes to Bar
B: 10 Cal Bike
A&B: Accumulate 10 Pullups
*4.) 15-12-9
Banded Side Shuffles each direction
Banded Goblet Squats 70/53lb
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
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
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
01/23/2019
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
14:10 95 # and only 10 pull ups per round
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#
All the things
@ Workout Anytime: Row/Elliptical/JR/Squats/Situps/GHHE/RDL/S-row/etc ...