Sal Bertuglia

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Benchmarks

Workouts
Fran:00
Helen:00
Grace3:30
Isabel:00
Jackie:00
Lifts
Back squat345 lbs
Deadlift lbs
Clean & Jerk210 lbs
Snatch135 lbs
Front Squat275 lbs
Overhead Squat145 lbs

WODS

05/02/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*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.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/10/2018
1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65% 
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb 
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*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 
05/11/2018
1.) CFGB #4
Riddle
14 minute AMRAP
150 Double Unders
50 Hang Power Clean 115/85lb
50 Push Press 115/85lb
30 Muscle Ups
*2.) for time:
3 rounds
10 Single Arm Squat Jerk 70/55lb (5L/5R)
50' Handstand Walk
*3.) Snatch 3-3-3-2-2-1
note: Reset every rep starting @ approx 60% adding load each rep. Work up to a session 1RM.
*4.) 3 minute AMRAP
Bar Muscle Ups
*5.)  for time:
With a partner complete 50 - 20m Sled Push 2x45/1x45, alternate as you wish
*6.) 3 rounds
15 Reverse Hyper, heavy
30 Wall Squats
note: Toes, Knees and Nose to the wall is the goal.
05/13/2018
Momma Bear
30 minute AMRAP 
9 Front Rack Lunge 95/65lb
9 Bar Facing Burpees
7 Strict Press 95/65lb
7 Pull-ups 
5 Overhead Squat 95/65lb
5 Handstand Push-ups 

05/14/2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
05/17/2018
1.) Splinter
3 rounds
200m Log Run
20 Log Thrusters
20 Lateral Log Burpee Jump Overs
note: scale with a medicine ball
2.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2
Snatch Balance 1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*3.) 9 minute AMRAP
25 Wallballs 25/16lb
1 Legless Rope Climb
*4.) 5-4-3-2-1
Strict Muscle Up
35 Double Unders
*5.) High Hang Clean & Jerk 1-1-1-1-1
Hang Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*6.) 3 rounds 
15 Reverse Hyper
15 Bent Over Barbell Row
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
05/20/2018
1.) Ripple
17 minute AMRAP 
100m Run
15 Wallballs 20/14lb
100m Run
15 Handstand Push-ups 
100m Run
1 Legless Rope Climb
2.) Every 2 minutes for 3 rounds 8 Front Squat @ approx 60%
3.) 5 minute AMRAP 
10 GHD Sit-ups 
10 Toes to Bar



Whiteboard
WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.