Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat170 lbs
Deadlift235 lbs
Clean & Jerk120 lbs
Snatch90 lbs
Front Squat125 lbs
Overhead Squat95 lbs

WODS

02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/07/2018
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*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.

02/10/2018
1.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
*2.) Every 2 minutes for 10 minutes 5 Split Jerk, starting @ approx 50% then adding load each round
note: split jerk is meant to be cycled, order of operations: unrack bar from rack split jerk, stand it up as bar is lowered fall into dip and repeat split jerk 
*3.) 5 rounds
20m Overhead Barbell Walk 155/105lb
5 Bar Facing Burpees
20m Front Rack Barbell Walk 155/105lb
5 Bar Facing Burpees
*4.) 7 minute AMRAP
25 Wallballs
3 Muscle Ups
*5.) 3 rounds
10 Reverse Hyper
15 Weighted Hip Extension 25/15lb
10 GH Raise
note: if you are able to do perfect gh raises add load
02/12/2018
1.) Every 3 minutes complete 
Strict Press 5-5-3-3-1
10 Bent Over Dumbbell Rows
2.) Muppet Dog
12 minute AMRAP
Add 1 rep each round
1 Deadlift 355/245lb
1 Muscle Up
11 cal Assault Bike
Note: 2/2/12, 3/3/13, etc. 
*3.) EMOM for 20 minutes @ approx 70%
1 Snatch High Pull
1 Snatch 
*4.) Partner Carry
2 Barbells Loaded at 225/155 (185 m/f)
100m Barbell Farmer Carry 
Every time barbells are set down 10 synchro Bar Facing Burpees over both bars (1burpee jump jump =1)
*5.) for time
10-8-6-4-2 Bench Press
5 Legless Rope Climb / 4 Rope Climb /3 Legless Rope Climb / 2 Rope Climb / 1 Legless Rope Climb
Note: 10/5, 8-4, 6/3, 4/2, 2/1
*6.) 5 Rounds 
10 Reverse Hyper
20 Back Extension
15 Hollow Rocks (back and fro equals 1)

02/13/2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
02/16/2018
1.) Lurong Super 8 Re-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
02/21/2018
1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar 
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20", 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/22/2018
1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle 
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds 
20m Handstand Walk
10 Triple Unders 
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups 
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row 
Whiteboard