Ryan Froelich

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Benchmarks

Workouts
Fran5:26
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

09/04/2018
1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups 
*5.) 7 minute AMRAP 
9 Chest to Bar Pull-ups 
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/10/2018
1.) Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2.) 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.
09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
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.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-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. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/13/2018
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted 🙂
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20”
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20”
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20’ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20’ Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

09/17/2018
1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





09/18/2018
1.) U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. 
McGhee
30 minute AMRAP 
275/195-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24/20-inch box
*2.) 30 minute Assault Bike 
*3.) 15 minute AMRAP
10 Back Extension 
10 Wall Facing Squats 
10 Tripod to Headstand
10 Barbell Good Mornings 95/65lb




09/20/2018
1.) Every 2 minutes for 10 minutes 5 Squat Jerk within 10% of established 5RM
*2.) Back Squat/Push Press/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Shaking Hands
10-20-30-20-10
Assault Bike
Thrusters 95/65lb
*2.) for time:
9-7-5
Overhead Squat 155/105lb
Box Overs 30/24”
*3.) 50 Sumo Deadlift High Pulls 95/65lb
Note: Not necessarily for time so make them good
*4.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*5.) 7 minute up the ladder, starting at 1 rep and adding 1 rep each round
Wide Grip Pull-up 
Parallel Ring Rows
Note: The pull-ups are as wide of a grip as possible and use a box on the Ring Rows pulling yourself in to a parallel to the floor position
09/24/2018
1.) Every 2 minutes for 10 minutes 5 Push Press adding load each round establishing 5RM Push Press
Then 
Max Effort Push Press @ 95-90% 5RM
*2.) Complete same reps for Squat Jerk, Back Squat & Bench Press. You can use the same time scheme or make your own
5 x 5 adding load each round establishing 5RM
1 x Max Effort @ approx 90-95% of 5RM
1.) Trivia 
3 Rounds 
21 Hand Release Push-ups 
21 Deadlift 225/155lb
*2.) 7 minute AMRAP 
3 Strict Press 135/95lb
10/7 cal Assault Bike 
*3.) 10-9-8-7-6-5-4-3-2-1
Wallballs 20/14lb
Strict Handstand Push-ups 
Note: Scale with as many Strict Handstand push-ups as possible then finish with non strict
*4.) 5 rounds
10 Toes to Bar
50m Kettlebell Overhead Carry 1.5/1 pood (2KB’s)
*5.) 3 rounds
15 Back Extension
15 Barbell Bent Over Row, Supinated Grip 
*6.) 3 x 12 Reverse Hyper

Whiteboard
3+11 sit ups
^42kilo snatch
2+14 su, 155#
Big yellow & small yellow on snatch, I don’t speak KG
40 kg snatch. 2 rounds, 21 su. 115# fs
60 Kg Sn
4 Rds + 18 DU’s
Worked to 210# hang snatch
70kg snatches;
2 rds 25 t2b 40cal bike 25 c2b 40cal bike
4+21 sit ups 95# FS
Snatch ^28kg (wheels came off my bus this morning)
3+22 su's
45 kg snatch
95lb snatch, 4:53 1000m row, 125 c&j
3 rds and 17 DU's RX
55 kg sn
155 snatch, 4+73(7 fr sq)
4 mile run
But tempted to do this one tomorrow!
5 + 28 DU
Snatches 50kilos, Barbell complex, wide grip pull-ups/rows
3 + 22 DU RX
40kg Snatch
4 + 22 ab mat sit-ups
70 kilos
3+34 DU @135
Snatches @ 132lbs or 60kg
30kg sn/ 3 + 17 su
1:00 du practice in lifters 95# FS
57kg snatches. 10-1 wallballs (16#), deficit HSPU (45#) with 100m row between each. 5RM bench ^125#
4+ 4 front squats
Snatch up to 55kg (1/3)
3 + 44 DUs Rx
Woof, heavy for this old man!
4 rds + 42 DU
60kg
3 + 16 sit ups, 55#, 45# plate step ups
Snatch ^ 30#