Timm Uhlmann

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Benchmarks

Workouts
Fran9:48
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat210 lbs
Deadlift305 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

02/01/2018
1.) Hundo Fundo
With a Partner
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 Abmat Medicine Ball Sit-ups 20/14lb (interlock feet and handing ball back and forth)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)


02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/07/2018
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*6.) Suck it up
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.

02/09/2018
1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy


02/12/2018
1.) Every 3 minutes complete 
Strict Press 5-5-3-3-1
10 Bent Over Dumbbell Rows
2.) Muppet Dog
12 minute AMRAP
Add 1 rep each round
1 Deadlift 355/245lb
1 Muscle Up
11 cal Assault Bike
Note: 2/2/12, 3/3/13, etc. 
*3.) EMOM for 20 minutes @ approx 70%
1 Snatch High Pull
1 Snatch 
*4.) Partner Carry
2 Barbells Loaded at 225/155 (185 m/f)
100m Barbell Farmer Carry 
Every time barbells are set down 10 synchro Bar Facing Burpees over both bars (1burpee jump jump =1)
*5.) for time
10-8-6-4-2 Bench Press
5 Legless Rope Climb / 4 Rope Climb /3 Legless Rope Climb / 2 Rope Climb / 1 Legless Rope Climb
Note: 10/5, 8-4, 6/3, 4/2, 2/1
*6.) 5 Rounds 
10 Reverse Hyper
20 Back Extension
15 Hollow Rocks (back and fro equals 1)

02/13/2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
02/14/2018
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
02/20/2018
1.) Every 2 minutes for 10 minutes 10 Push Press @ 65%
2.) Fade Away
5 - 3 minute Rounds with 1 minute rest between each round
30 cal Assault Bike
Max Effort Burpees to 6" Target
*3.) Deadlift 5-3-2-2-1, rest no more than 2 minutes between sets
*4.) 5 rounds
25 Push-ups
1 Legless Rope Climb
*5.) Amanda 
9-7-5
Muscle Ups
Snatch 135/95lb
note: snatch is full
*6.) 5 rounds
10 Back Extension
10 Chest to Ring Pull-ups
note: back ext slow and precise, c2r pull-ups pull the rings to sternum keeping them close together

02/21/2018
1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar 
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20", 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/22/2018
1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle 
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds 
20m Handstand Walk
10 Triple Unders 
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups 
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row 
02/23/2018
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Read the scorecard for full event details.
Scroll for scaling options.

02/24/2018
1.) 4 Back Squat every 3 minutes for 15 minutes @ approx 75%
2.) Mercy
100 Double Unders
50 Deadlift 225/155lb
100 Double Unders
*3.) 7 minute AMRAP 
1 Power Clean 225/155lb
1 Hang Power Clean 225/155lb
1 Clean 225/155lb
1 Hang Clean 225/155lb
1 Jerk 225/155lb
Note: scale to approx 70%
*4.) 10 rounds
14/12 cal Row
1 minute Plank
Note: sprint row and roll right into plank
Whiteboard
Aurora workout
Death by thrusters and running followed by deadlifts and bar facing burpees
12:30, DU cap, RX weight
205# BS, DU 81 & 52 @ 3 min cap
185 # BS
Community WOD
BS 215#
10:24. 135#DL
185#BS + Extra stuff
Bs 185 last round 195
18.1 for 7 rounds
Plank for:30 versus DB work (back)
Community wod
Community with the fam
BS 185. 5:36ish behind Buntin. EC stuff
Did some squatting and 8:53
DU attempts for 3 min, 35 DL @ RX weight (didn’t do 50 bc I’m a wimp). 125# BS. Community WOD.
Community WOD
Back squats @ 155#; rowing/plank done in 19:05
7:35, BS 190#
170# BS, mercy @ 155# DL, 5 rounds Row/Plank. It’s worth noting that FATIGUED DU’s are a whole new monster. :)
Squats @ #185
Free WOD w/ MJ then squatting with Grant and Donn @ 225#
7:15, 165# BS
Kept backsquats relatively light today. Free WOD with Ness
165# BS 10:10
Double under speed bump as usual 😅