Shannon VanPay

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Benchmarks

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

WODS

02/11/2020
1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal


02/12/2020
1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


02/14/2020
Randy
75 Power Snatches 75/55lb

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 , 2008 in the line of duty.


02/16/2020
1.) SecFor
10 rounds
21/15 cal Assault Bike
10 Kettlebell Swing 1.5/1 pood
Rest 2 minutes
**Choose 1 extra credit to complete in class if time allows**
2.) Strict Press 5-5-3-3-1-1
Note: just working up to a session 1rm but if it’s feeling good do your thang.
3.) 10 minute EMOM
Odd: 20 banded Ring Dips
Even: 20’ Double Kettlebell Overhead Lunge, light
Note: the banded ring dips should be relatively fast, really concentrate on fluid movement hitting bicep on bottom and locking out on top. 
4.) 10 total reps of: Floor->High Hang->Pause 3 sec.->Floor->Snatch
5.) 3 rounds
5 Slow Parallel Ring Rows (3 sec up->3 sec down)
15 Reverse Hyper
Note: i am not seeing nearly enough people use the reverse hyper, if you don’t know how ask and if not, one of these days in class we will review


02/18/2020
1.) Turn & Burn
14 minute AMRAP 
10/7 cal assault bike 
25 Double Unders
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) 10 minute EMOM 
Odd: 1 minute Sandbag Carry 150/100lb
Even: 10/7 cal Row
Note: pick the sandbag up at the beginning of the minute and drop it at the end of that minute then hussle up to that rower
*4.) Every 1:30 for 12 rounds 1 Clean & Jerk @ 85%
*5.) 3 rounds
15 Hip Extension
13 Reverse Hyper
11 Back Extension 
02/19/2020
1.) Every 1:30 for 12 rounds 1 Snatch @ 85%
note: go through your mental checklist of every cue you've heard for your snatch for the last couple weeks prior to each setup and concentrate on executing as many of them as possible this session
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) Every 2 minutes for 12 minutes 4 Overhead Squat @ 65%
*4.) 5 rounds
3 Muscle Ups
30 sec. High RIng Hold
Note: high ring hold is just full locked out position on top of mu
*5.) tABatta
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


02/21/2020
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Hansen
5 rounds
30 kettlebell swings, 2 pood
30 Burpees
30 GHD sit ups



Whiteboard
Pretty sure not having WODs posted days in advance (see The Salad Days of Justin) is making me fat(ter).
Hotel WOD
EMOM 15. 6 DB FS/6 push ups - run remaining min. Core. Mobility.
265/ 170-185-190
185 BS / 115-130 snatches
Few misses on snatches. EC with Ashley and free WOD!