Ryan Froelich

Square 3160eca7 32cc 4412 8b34 ce2a339b44d5

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat250 lbs
Deadlift287 lbs
Clean & Jerk192 lbs
Snatch155 lbs
Front Squat200 lbs
Overhead Squat180 lbs

WODS

07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/03/2018
1.) Giraffeโ˜ ๏ธ
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10๐Ÿ˜
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-up๐Ÿ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40โ€™ Farmer Carry
40โ€™ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/12/2018
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40โ€™ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100โ€™ Handstand Walk with Obstacles every 10โ€™ (must complete 10โ€™ increment with obstacle 1 & 2 45lb plates)
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
Whiteboard
Sent It w/Sylvia
7:03 | 410# | 8:31 | 5# clean PR for any style (PR as HC @ 240#)
5:10/540(325PR+215)/5:39
With Honey Bunny.
170# HC squatttt. Fun day!
9 MUs / 340 lbs / 9:56
Team Deadlift on Arrival with Liz
6:06 / 451# / 6:19
Intermediate with Keri; 255# HC PR and 155# HC PR