Tina Schmidt

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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

01/01/2018
01/02/2018
1.) Every 2 minutes for 10 minutes 10 Back Squat, adding load each round starting at approx 60%
2.) Slaughter
7 minute AMRAP 
15 Push Press 75/55lb
10 Burpee Box Over 24/20" (hands and toes)
*3.) EMOM for 10 minutes 3 Hang Power Clean @ approx 60%
*4.) for time:
7 minute cap
50 Deadlift 225/155lb
50 Chest to Bar Pull-ups 
Note: cap is the cap don't finish after 6 minutes expires please. 
*5.) 10 rounds
Row 100m
Rest 30 seconds
Note: fast as balls. 
*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.
*7.) Spend 30 minutes rolling lats, piriformis and quads

01/03/2018
1.) Lazy Eyes
7 rounds
250m Row
20 Wallballs 20/14lb
1 Legless Rope Climb
note: if unable to climb legless, attempt at least 1-2 pulls before using legs
**If time allows choose 1 extra credit in class**
*2.) Every 2 minutes for 10 minutes:
3 Strict Press @ approx 85%
10 Parallel Ring Rows
*3.) 5 rounds of:
3 Touch-n-Go Snatch starting at approx 50% adding load each round, rest no more than 3 minutes between sets
*4.) 5 rounds for time:
50m Dumbbell Farmer Carry 50/35lb
10 Dumbbell Power Cleans 50/35lb
note: head of dumbbells must touch ground each rep
*5.) 4 x 30 cal Assault Bike, rest 1:1
note: maintain consistent watts throughout rounds
*6.) 3 rounds, not for time
15 Reverse Hyper
10 Dumbbell Bent Over Row
15 Back Extension
*7.) 5 minutes each of:
Thoracic Foam Roll, hug thyself trying to get your elbows together
Right Shoulder Lacrosse Ball Smash
Left Shoulder Lacrosse Ball Smash

01/05/2018
1.) Wobble Bobble
Every 10m complete 5 Air Squats
10 - 10m Shuttle Runs
15 Pull-ups
8 - 10m Shuttle Runs
15 Pull-ups
6 - 10m Shuttle Runs
15 Pull-ups
4 - 10m Shuttle Runs
15 Pull-ups
2 - 10m Shuttle Runs
15 Pull-ups
**complete 1 extra credit during class**
*2.) EMOM for 10 minutes
odd: 20 Toes to Bar
even: 20/17 cal Assault Bike
note: scale down by 2's for each movement as necessary i.e. 18 t2b / 18/15 cal
*3.) Push Press @ approx 85% 3-3-3-3, rest no more than 3 minutes between sets
*4.) 7 minute AMRAP
7 Deadlift 225/155lb
9 Bar Facing Burpees
*5.) 7 minute AMRAP
3 Muscle Ups
10 Overhead Squat 115/85lb
*6.) 3 rounds
12 Reverse Hyper
9 GH Raise
6 Wall Walks

01/09/2018
1.) 10 Strict Press @ approx 60%/5 Strict Pull-ups every 2 minutes for 10 minutes
2.) Italian Stallion 
7 rounds 
25 Double Unders
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups 
10 Dumbbell Power Clean 50/35lb
5 Dumbbell Push-ups 
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP 
10m Overhead  Walking Lunge 95/65lb
9 Bar Facing Burpees
Note: you should always end up facing your next lunge 
*4.) 4 x 40 cal Assault Bike, rest 1:1
*5.) 7 minute AMRAP 
Add one rep to the Clean & Jerk each round
50m Run (around the pillars)
1 Clean & Jerk 225/135lb
*6.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong


01/10/2018
1.) Black Hole
5 rounds
3 minute AMRAP
20/17 cal Row
20/17 cal Assault Bike
rest 2 minutes
**rest 5 minutes then**
2.) Front Squat 5-4-3-3-2-2-1
note:  first set will be warm up set adding load each round every 2 minutes for 14 minutes 
*3.) EMOM for 20 minutes 1 Snatch @ approx 70%
*4.) 200m Dumbbell Overhead Walk 50/35lb
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) 5 rounds 
5 Muscle Ups
7 Ring Dips, from high rings
*6.) 15 minute AMRAP
15 GHD Sit-ups
30 second Plank Hold
15 Toes to Bar
30 second Plank Hold
note: plank hold must be held and if broken before 30 seconds expires start over at zero
*7.) 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

01/12/2018
1.) Delusional 
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch + 5 Overhead Squat
*3.) 14 minute AMRAP 
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP 
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*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.) 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.



01/17/2018
1.) Best Intentions
5 rounds of:
3 minute AMRAP
25 Wallballs 20/14lb
50 Double Unders
rest 2 minutes
*2.) Every 3 minutes for 15 minutes 6 Push Press @ approx 75% / 10 Chest to Ring Pull-ups
*3.) Every 30 seconds for 5 minutes complete Snatch Complex @ approx 60-70%:
Floor -> High Pull -> Low Hang -> Snatch 
note: after high pull slide down slowly to directly below the knees loading those hamstring through hang and then as the knees track slightly forward in low hang releasing a little tension off the hamstrings change direction, retension and snatch
*4.) 4 Deadlift every 2 minutes for 10 minutes @ approx 70%
*5.) for time:
30-20-10
Bar Facing Burpees
Front Rack Lunges 115/85lb
*6.) 50 Back Extension 
note: slow and precise
*7.) 3 x 15 Reverse Hyper


01/18/2018
1.) 5 Overhead Squat @ approx 65% EMOM for 5 minutes
2.) Meh
3 rounds
25 Toes to Bar
30/24 cal Assault Bike
30 Alternating Dumbbell Power Snatch 50/35lb
*3.) Every 30 seconds for 3 minutes 3 Clean & Jerk @ 60% 
2 minutes to load the bar to 70%
Every 30 seconds for 3 minutes 2 Clean & Jerk @ 70%
2 minutes to load the bar to 80%
Every 30 seconds for 3 minutes 1 Clean & Jerk @ 80%
2 minutes to load the bar to 85%
3 minutes Max Effort Clean & Jerk @ 85%
note: have your numbers ready on a whiteboard so you are able to load in a timely mannor
*4.) 5 rounds
20m Front Rack Carry 225/155lb
20 Push-ups 
*5.) 3 rounds
15 Medball Pullups 20/14lb
20 Medball Abmat Sit-ups 20/14lb
*6.) 15 minute AMRAP 
10 Tripod to Headstand
20 Hollow Rocks
1 minute Plank 
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


01/19/2018
1.) Lurong Super 8 Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24"
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3x45/2x45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows

 
01/22/2018
1.) In 7 minutes:
10 Clean @ 135/95lb 
8 Clean @ 185/135lb 
6 Clean @ 225/155lb  
4 Clean @ 275/185lb 
2 Clean @ 315/215lb  
Max Effort Bar Facing Burpees
note: clean however you wish
2.) Balls Out
20 minute AMRAP
50 Medball Abmat Sit-ups 20/14lb
50 Medball Cleans 20/14lb
50 Medball Walking Lunge 20/14lb
note: hold the ball however you wish for the lunge
*3.) Every 2 minutes for 10 minutes 3 Front Squat @ approx 80%
*4.) 5 rounds
20m Right Arm Overhead Dumbbell Carry 50/35lb
10 Right Arm Dumbbell Overhead Squat 50/35lb
20m Left Arm Overhead Dumbbell Carry 50/35lb
10 Left Arm Dumbbell Overhead Squat 50/35lb
*5.) 5-4-3-2-1
Legless Rope Climb
Deficit Handstand Push-up 3 x 45/ 2 x 45
*6.) 5 x 30 cal Row, rest 1:1
*7.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*8.) 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
Whiteboard
12/20 T2B
155# PP
135# PP
10/25 TTB, 185# PP
TTB didn’t make contct on majority.
100# PP
10/25 T2B
20/20 T2B
125#PP; Yesterday FS ec @ 180#
15/20 TTB, 120lb push press
20/20 T2B
205# PP
Home wod ...❄️🚘
20/20 T2B + 3 cals
95# PP (should have gone heavier)
18/25 T2B
205# pp , EC yesterday's cleans up 2 a 240# clean 10# pr
8/25 T2B
235# PP
9/25 T2B (accidentally did 9 the first round whoops)
125# PP
25/25 T2B
185# pp
19/25 T2B
195# PP