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

09/01/2018
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/07/2018
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP 
25 Air Squats 
25 Step Ups 24/20”
15 Hand Release Push-ups 
15 Hip Extensions 
5 Ring Muscle Ups 
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension 
Note: Slow and precise
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#