Lauren Kalil

Square img 0276

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat255 lbs
Deadlift295 lbs
Clean & Jerk180 lbs
Snatch140 lbs
Front Squat220 lbs
Overhead Squat190 lbs

WODS

05/01/2019
1.) EMOM 12 
Odd: 10 Slow Back Extension
Even: 8 Ring Dips
2.) 15-12-9-6-3
Push Jerk 115/85lb
Hang Squat Snatch 115/85lb
*3.) 4 Rounds
10 Alt. DB Snatch 70/55lb
80ft (20 down and back 2x) KB Farmer Carry 70/53lb
*4.) EMOM 5 w/ 15 sec reset time
10 GHD Situps, then max Assault Bike Cals
-Melt your face off

05/03/2019
1.) 12 min EMOM
Odd: 10 GHD Situps
Even: 10 Alt. Pistol Squats
2.) 8 Rounds
5 Sumo Deadlift High Pull 115/85lb
8 Front Squat 115/85lb
*3.) 3 Rounds
10 Hip Extension
10 Reverse Hyper
*4.) 1 Mile Run With Wallball 25/16lb
05/07/2019
1.) EMOM 7
5 Power Snatch @ 60%
2.) 1-2-3-2-1
Rope Climbs
-Do 10 Alt. Pistols after each round of Rope Climbs
*3.) 5 rounds
200m Run
2 Tire Flips
*4.) 10 min HS Walk Practice
-Freestand/against wall etc. 

05/09/2019
1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
05/10/2019
1.) EMOM 7
5 Power Clean @ 60%
2.) 12 min AMRAP
10 Cal Assault Bike
10 Box Jumps 30/24"
10 Alt. DB Snatch 50/35lb
*3.) 4 Rounds
:30 HS Hold
10 Wallballs
5 Strict Pullups
*4.) EMOM 7
5 Split Jerks @ 60% (Use Blocks)

05/13/2019
1.) EMOM 8
4 Power Snatch @ 65%
2.)14-12-10-8-6
Hang Squat Cleans 135/95lb
GHD Situps
*3.) 7x6 Pullups (not strict)
*4.) 7x6 Ring Dips (not strict)
05/18/2019
1.) EMOM 8
4 Power Clean @ 65%
2.) 4 Rounds
10 Power Snatch 95/65lb
10 Alt. Overhead Lunge 95/65lb
*3.) EMOM 8
4 Split Jerk @ 65%
Whiteboard