Nate Hall

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat405 lbs
Deadlift475 lbs
Clean & Jerk275 lbs
Snatch235 lbs
Front Squat325 lbs
Overhead Squat205 lbs

WODS

06/05/2018
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lbπŸ™‚
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 RoundsπŸ™‚
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/06/2018
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse πŸ™‚
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds 😐
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) 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.
06/08/2018
1.) Stand in Line 😐😐😐
3 person team
Row 1500m (rotate every 250m)
150 Toes to Bar (rotate every 5 reps)
150 Alternating Wallballs 25/16lb (rotate every 5 reps)
10 Tire Flips (2 teammates flip one rests and rotate teammates)  
Row 1500m (rotate every 500m)
note: partners stand in a line behind the person working until their turn
Pick one extra credit if time allows
*2.) 6 Front Squat every 2 minutes for 3 rounds @ approx 75%
*3.)  Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*4.) 4 Rounds πŸ™‚
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
*5.) 50 Chest to Bar Pull-ups for time
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
Note: if you drop out of a perfect plank 

06/11/2018
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
06/18/2018
1.) G2G ☠️
With a partner for time:
10 rounds of:
12/9 cal Assault Bike
25 Double Unders
Note: Alternate working/resting 
2.) 3 Back Squat every 2 minutes for 5 rounds @ approx 80%
*3.) 3 rounds
10 Sumo Deadlift High Pull 135/95lb
10 Rope Pull-ups, alternating arms
*4.) With a running 13 minute clock
8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean
*5.) 10 minute AMRAP ☠️
With a partner alternating work/rest
100m Log Sprint
5 Log Facing Burpees
*6.) 5 Rounds 
12 GHD situps
1 minute Plank
Note: Plank is to be in push-up position (FLR) and if you lose your Plank stop accumulating time
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