Michael Green

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat315 lbs
Deadlift405 lbs
Clean & Jerk205 lbs
Snatch155 lbs
Front Squat265 lbs
Overhead Squat155 lbs

WODS

09/01/2017
1.) Every 2 minutes for 10 minutes 5 cycled Split Jerk 
Note: set, Split Jerk, stand it up, load on the way back to front rack and as soon as it touches your shoulders immediate dip into your Jerk
2.) Mango
50-30-10
cal Row
GHD Sit-ups 
*3.) 3 person Teams
20 minute cap
21-15-9
Strict Press 95/65lb
Pull-ups 
15-12-9
Strict Press 115/85lb
Chest to Bar Pull-ups 
12-9-6
Strict Press 135/95lb
Chest to Bar Pull-ups 
Upon completion of 12-9-6 if under 20 minute cap rotate teammates attempting ME Triple Unders. Every time an attempt is made and failed next teammate goes. 
Note: 1 member of the team will finish first couplet, then second member does second and third does the third. 
*4.) 10 minute EMOM
11 Push-ups 
11 Sit-ups 
Note: chest touches ground on push-ups and sit-ups use dumbbells to keep feet stable and intertwine fingers behind head
09/06/2017
1.) 7 Back Squats every 2 minutes for 10 minutes @ approx 70%
2.) String Cheese
3 rounds
Run 400m 
21 Pull-ups
*3.) 10 min EMOM
odd 5 Muscle Ups
even 5 Strict Deficit Handstand Push-ups 2x45lb/1x45lb
*4.) for time:
30 cal Assault 
30 Burpee Box Overs 30/24" (feetsies and handsies touch top of box)
*5.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk 
note: hips and hands to traverse down that bar. start at one end and end at the other then start next set of dips

09/08/2017
1.) Deadlift 5-3-2-2-2-1, every 2 minutes adding load each round
2.) Elizabeth
21-15-9
Cleans 135/95lb
Ring Dips
note: full cleans
*3.) 5 rounds
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
note: if you scale it should still be heavy to you
*4.) 100 Medball V-ups 20/14lb
note: every time you rest roll over and hit 15 push-ups

09/12/2017
1.) 4 Front Squats every 2 minutes for 10 minutes @ approx. 70%
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20"
09/13/2017
1.) 15 minute AMRAP
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold

09/14/2017
1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6', 10', 16', 10', 6',10', 16', 10', 6'...........
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel 
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
09/15/2017
1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 65%
2.) Squid
125m Row
21 Push Press 115/85lb
21 Pull-ups
250m Row
15 Push Press 115/85lb
15 Pull-ups
500m Row
9 Push Press
9 Pull-ups
*3.) 3 rounds for time:
10 Axle Power Cleans 225/155lb
20m Front Rack Walk
*4.) 10 minute AMRAP
20m Handstand Walk
5 Free Standing Handstand Push-ups
*5.) 8 rounds
20 Four count Flutter Kicks
30 second Superman, preferably rock but if unable just hold


09/19/2017
1.) 7 minutes up the ladder
5 Shoulder to Overhead 
115/85lb
135/95lb
155/105lb
185/125lb
205/145lb
ME @ 225/155lb
note: pull from floor
2.) Melted Cheese
30-20-10
Power Clean 135/95lb
cal Assault Bike
Toes to Bar
*3.) Front Squat 6-6-6 @ approx 75%, do not rest more than 3 minutes between sets
*4.) 10 minute EMOM
odd: 12 Chest to Bar Pull-ups
even: 12 alternating DB Snatch 50/35lb
note: if you cannot complete a round drop 2 reps off of each movement the next set
*5.) 5-4-3-2-1-1-2-3-4-5
Strict Ring Dips
Parallel Ring Rows
note: use box for the ring rows and start in a planked body position before starting the row. use high rings for the dips


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