Megan Vogel

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift lbs
Clean & Jerk0 lbs
Snatch125 lbs
Front Squat145 lbs
Overhead Squat0 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
01/06/2019
1.) Row 250m
10 Muscle Ups
1 Front Squat 255/185lb (from the ground)
Row 250m
8 Muscle Ups
2 Front Squat
Row 250m
6 Muscle Ups
3 Front Squat
Row 250m
4 Muscle Ups
4 Front Squat
Row 250m
2 Muscle Ups
5 Front Squat
Die
2.) Partner Quad Smash
3.) Lacrosse Ball Shoulder Smash
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
01/10/2019
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
01/12/2019
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
01/20/2019
1.) 30 Rounds
5 Wallballs 20/14
3 Handstand Pushups
1 Power Clean 225/155lb
2.) Lacrosse Ball Trap Smash
3.) Partner Quad Smash
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)

Whiteboard
18:47. Pull ups are stupid.
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!😩
23:38, 85#.
115#
Woof