RaLinda Lamberies

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift245 lbs
Clean & Jerk123 lbs
Snatch92 lbs
Front Squat175 lbs
Overhead Squat117 lbs

WODS

09/02/2017
1.) 10 minute EMOM
Odd - 15 Burpees
Even - 15/12 cal Assault Bike
Note: scale to 12/12(9), 9/9(6)
2.) First Down
20 minute AMRAP 
With a 2/1.5 pood Kettlebell
15 KB Swings
50m KB Overhead Walk (right arm)
15 KB Swings
50m KB Overhead Walk (left arm)
15 KB Swings 
50m Farmer Carry (right arm)
15 Swings
50m Farmer Carry (left arm)
3.) tABata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.  





09/03/2017
1.) Self Destruct
5 - 3 minute AMRAP with 1 minute rest in between each round
5 Dumbbell Clean Thruster 50/35lb
7 Chest to Bar Pull-ups
9 Hand Release Push-ups
note: one head of the dumbbells must touch the floor, record total rounds for each 3 minute AMRAP
2.) 400m Stage Run
Stage 1: From 0 to 3 minutes run first 400m (3 min)
Stage 2: From 3 to 5:30 minutes run second 400m (2:30 min)
Stage 3: From 5:30 to 7:30 minutes run third 400m (2 min)
Stage 4: From 7:30 to 9 minutes run fourth 400m (1:30 min)
Stage 5: From 9 to 10:30 minutes run fifth 400m (sub 1:30 min)
note: have a watch on hand and/or coach at 200m turn around calling out split. record furthest stage and if you fail a stage continue to run 400m segments until 10:30 min is on the clock. if you finish the stage before the set times wait until next stage to start running but try really hard to keep the exact pace.
09/05/2017
1.) Complete 3 movements for 30 seconds for 15 total rounds with 15 sec. transition between tasks
Assault Bike
Hip Extension
Handstand Walk
note: go hard on the assault bike 
2.) Meat
Every 2 minutes for 20 minutes 25 Double Unders 1 Clean & Jerk, start at 50% 1RM then upon successful lift add load up to 20lb each round until time expires. Work up to PR attempt if you feelin it, if you fail a lift go back to the last weight and stay at that weight
*3.) for time: 
6 min cap
100m Front Rack Walk, 225/155lb
note: 30 second penalty everytime bar gets set down
*4.) 3 person team
60 Strict Handstand Push-ups (10 reps) 
60 Deadlift 255/175lb (20 reps) 
30 Deficit Handstand Push-ups (5 reps)
30 Deadlift 255/175 (10 reps)
note: the reps in the parenthesis are the amount of reps each athlete must do before the next athlete goes. transition transition transition
*5.) 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.




09/07/2017
1.) 10 minute EMOM
5 Push Press 115/85lb
5 Toes to Bar
2.) Toes in the Sand
14 minute AMRAP
10 cal Row
25 Power Snatch 75/55lb
10 Bar Facing Burpees
*3.) 5 rounds of complex, add load each round
1 Power Clean
5 Front Squats
1 Split Jerk
note: rest no more that 2-3 minutes between sets
*4.) 20's
20 minute Row
20 minute Assault Bike
20 minute run
note: concentrate on position work. keep those hips back on the row, work on standing and sitting on the bike and on the run for the sake of all that's good stay off your balls
*5.) 3 rounds
10 Bent Over Row
10 Weighted GH Raise
10 Reverse Hyper
note: bent over row is with a barbell choose one weight that is light enough to get 10 unbroken but heavy enough that you can't get 11:)
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

09/10/2017
1.) Tremor
30 minute AMRAP 
Run 400m
10 Front Squat 115/85lb
10 Shoulder to Overhead 115/85lb
2.) tABata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.  
09/11/2017
1.) Partner "Monti"
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: the cleans and snatch can be done full or power, both male and female will use a 20" box and a 45lb bar
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
2.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning 
*3.) Back Squat 5-5-5-5-5 @ approx 60%, rest no more than 3 minutes between sets
*4.) 3 rounds
10 Back Extension 
12 Reverse Hyper
40m Front Rack Walk 185/135lb
*5.) 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.



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
09/16/2017
1.) 10 minute EMOM 1 Snatch @ approx 70%
rest 3 minutes
7 minutes to work up to session 1RM Snatch
2.) Wood Pecker
3 rounds
800m Run 
15 Burpees
*3.) 5 rounds
25 Air Squats 
10 GHD Sit-ups
09/17/2017
1.) 10 minute EMOM
odd: 20/15 cal Assault Bike
even: 15 Toes to Bar

Scale the reps down to something you know you can accomplish consistently in each minute. 

rest approx 15-20 min between parts 1 & 2. Stay mobile and stay active during this time

2.) Shattered
7 minute cap
50 Thrusters 75/55lb
30 Burpee Box Overs 24/20"
note: toesies and handsies touch the box

09/18/2017
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks

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


09/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 75%
2.) Retro
5 rounds 
15 Dumbbell Thrusters 35/25lb
50m Overhead Dumbbell Walk 35/25lb
3.) Back Squat 3-3-3-3-3-3 @ approx 75%, rest no more than 2 minutes between sets
*4.) 3 sets of complex from Blocks @ High Hang Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50%
*5.) 50 Back Extension 
note: not for time but keep moving 
*6.) Tabata 
GHD Sit-ups
rest in parallel position
note: 20 seconds on 10 seconds off for 8 rounds

09/22/2017
1.) “Death by Triplet” (Wodapalooza Qualifier)
Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters

Elite/Rx, International Cup, Master’s 35-39, 40-44BBJO - 24”, 20”115, 80lb
Intermediate/Scaled, Master’s 45-49, 50+, Y. 16-1824”, 20” - Burpee step-up & over allowed95, 65lb
Youth 13-1520”, 16” - Burpee step-up & over allowed75, 55lb
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window. 
This workout is scored as the total number of completed rounds and reps. 
Tie-breaker: Time on clock at the completion of their final complete round.
If an athlete completes 12 total rounds, their time at the conclusion of the 12th round is their score
.
*2.) Rusty Nail
5 rounds
Run 400m
5 Deadlift 315/225lb
Rest 2 minutes
*3.) Every 3 minutes for 6 rounds, start at approx 50% add load each round
2 Touch-n-Go Power Snatch
3 Overhead Squat
*4.) 21-15-9
Handstand Push-ups
Burpees
note: fast as F
*5.) 7 minutes
Parallette L-sit
every time you break the L-sit run 100m
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