Pauly VanderKelen

Square 1469

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

11/01/2019
11/02/2019
1.) Every 1:30 for 5 Rounds
1 Power Snatch + 3 Second Receive Hold @ 75%
-You'll receive a LOT of feedback about positioning while holding
2.) 30-20-10
Pullups
Jump Squats
Strict Press 75/55lb
*3.) 3 Rounds
10 Super Slow Descent HSPU
5 Box Jumps 36/30"
11/03/2019
1.) 14-12-10-8-6-4
Power Cleans 115/85lb
Assault Bike Cals
2.) 4-6-8-10-12-14
Unbroken Thrusters 115/85lb
-You can drop the bar after each set
-If you drop the bar during your set, do 4 Bar Facing Burpees before continuing
11/04/2019
1.) Every 1:30 for 5 Rounds
1 Snatch + 2 Overhead Squats @ 75%
2.) 10 Rounds
10 Deadlifts 135/95lb
5 Strict Handstand Pushups
1 Sandbag Clean 150/100lb
*3.) Accumulate 200m of DB Farmer Carry
-Any time you set the DB down, do 10 burpees
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/06/2019
1.) Every 1:30 for 5 Rounds
1 Clean + 2 Jerks @ 75%
2.) 21 min AMRAP
One Athlete - 10 Ninja Roll Ups
Accumulate - 20 Kettlebell Swings 70/53lb
One Athlete - 5 Burpee Bar Muscle Ups
Accumulate - 30 Pushups
One Athlete - 1 Snatch 185/125lb
-Only one athlete works at a time for the entirety of the workout
*3.) 15-12-9
Assault Bike Cal
Lateral Box Jump Overs 24/20lb
11/07/2019
1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30"
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower
11/08/2019
11/09/2019
1.) Every 2 min for 5 Rounds
3 Position Clean + 1 Jerk @ 75%
2.) 6 Rounds
10 Abmat Sit Ups -> 1 Ninja Rollup
10 Strict Press 95/65lb (take from the floor)
*3.) 1 Mile Ruck with plate 45/35lb
11/10/2019
1.) 22-16-10
Alt. DB Hang Clean & Jerk 50/40lb
Bench Press 95/65lb
2.) 4 Rounds
15 Jump Squats
16 Alt. Jumping Lunges
-Anytime you stop moving during a set of Jump Squats or Jumping Lunges = 5 Burpee penalty to be done at the end of the workout
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
11/12/2019
1.) 2 Rounds
1 min Frog Stretch, then 1 min Pigeon Stretch per side
2.) EMOM 8
2 Pause Back Squats @ 70%
3.) 15 min AMRAP
24ft Handstand Walk
20 Wallballs 20/14lb
16 Alt. Pistol Squats
12 Chest to Bar Pullups
*4.) 7 min EMOM
10 Kettlebell Swings 53/35lb
ME Triple Unders

11/13/2019
1.) EMOM 8
1 Snatch @ 80%
2.) With a Partner
20 min AMRAP
10/7 Assault Bike Cals
10 Overhead Squats 155/105lb (from the ground)
10/7 Assault Bike Cals
11 Strict Handstand Pushups
10/7 Assault Bike Cals
12 Power Cleans 155/105lb
10/7 Assault Bike Cals
13 Toes to Bar
10/7 Assault Bike Cals
14 Thrusters 155/105lb
-One Athlete commits to biking the 10/7 cals each time
-One athlete works, one rests on all other movements
-The weight on the bar for the workout should be less than you used to Snatch in the skill work, otherwise this will really be challenging. 
*3.) 5 Rounds
10 Alt. Bicep Curls
10 Banded Triceps Pulldowns

11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/15/2019
1.) EMOM 8
2 Pause Front Squats @ 70%
2.) 12 min AMRAP
10 Unbroken Double Unders
80ft Farmer Carry (you pick weight)
-Anytime you trip on DU, do 5 groiners before continuing where you left off
-Add 10 Unbroken Double Unders each round
*3.) 5 Rounds
200m Ski Erg
1 Box Jump as high as you can without dying

11/16/2019
1.) EMOM 8
2 Power Snatch @ 80%
2.) 20 Rounds
5 Kettlebell Swings
3 Strict Pullups
1 Burpee Bar Muscle Up
*3.) EMOM 10
10 Alternating Jumping Lunges
10 Abmat Situps
11/17/2019
1.) 10-9-8-7-6-5-4-3-2-1
Snatch Balance 75/55lb
1 Sandbag Clean after each round 150/100lb
2.) 1-2-3-4-5-6-7-8-9-10
Dumbbell Shoulder to Overhead 2x50/2x35lb
Ring Rows
Whiteboard