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Athlete Date Sort Location Workout Name Description Results
Lara Glaser 04/04/2016 Risen Strength 160404_a Snatch balance 3-3-3-3-3
Start at 60% work up to AHAP with perfect form

:60 bar hangs between sets		 45# lbs
Performed as RX
Lara Glaser 04/04/2016 Risen Strength 160404_b Back squat 3-3-3-3
Work up to 3Rm

Buy in required for each set
200m run
10 Knee-ins
10 sit to stands

 125# lbs
Performed as RX
Lara Glaser 03/28/2016 Risen Strength 160328_A 5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%		 49 reps
Performed as RX
Lara Glaser 03/28/2016 Risen Strength 160328_B 2 min AMRAP
Burpees		 21 reps
Performed as RX
Lara Glaser 03/24/2016 Risen Strength 160324_A Back Squat 1-1-1-1-1
 135 lbs
Performed as RX
Lara Glaser 03/24/2016 Risen Strength 160324_B 5 rounds for quality
10 Hanging Knee raises
10 Jumping squats
(jump to a target 6" above reach)

 4m 43s
Performed as RX
Lara Glaser 03/22/2016 Risen Strength Run 5k 5km run 36m 32s
Performed as RX
Lara Glaser 03/21/2016 Risen Strength 160321 A)
7 sets
1 power clean + 1 high hang clean
40% to AHAP (post weights to comments)

B)
20 min AMRAP
25 double unders
5 yard suicides x 5		 5 reps
Workout Scaled
Lara Glaser 03/14/2016 Risen Strength 160314 A)
5x5 Front Squat @ 60-70%
1 min controlled decent levers between rest

B)
For Time
200m Run x5
10-8-6-4-2 ring rows after each run
(elevated for men, 2' forward for women)		 10m 07s
Performed as RX
Lara Glaser 03/14/2016 Risen Strength 160314 A)
5x5 Front Squat @ 60-70%
1 min controlled decent levers between rest

B)
For Time
200m Run x5
10-9-8-6-2 ring rows after each run
(elevated for men, 2' forward for women)		 10m 07s
Performed as RX
Lara Glaser 03/11/2016 Risen Strength 160311 A)
Snatch
5@60%
4@65%
3@70%
2@75%
1@80%
B)
For distance 8min AMRAP
Burpee broad jumps
(10' is one rep)		 23 reps
Performed as RX
Lara Glaser 03/10/2016 Risen Strength 160310 A)
5 min pull-up practice
5 min double under practice

B)
10 min Amrap
3 power cleans (45-60%)
15 air squats
100m run (25m shuttle x4)
Then 2 min rest
10 min Amrap
3 hang squat cleans
15 butterfly sit-ups
100m run (25m shuttle x4)		 244 reps
Performed as RX
Lara Glaser 03/04/2016 Risen Strength 160304 Run 800
40 sit-ups
40 superman
Run 400
30 sit-ups
30 superman
Run 200
20 sit-ups
20 superman		 16m 08s
Performed as RX
Lara Glaser 03/03/2016 Risen Strength Cindy the Jerk 2 rounds of "CINDY" (5 Pull-ups, 10 Push-ups, 15 squat) then 1 Clean and Jerk @ 60%

Add 1 rep of Clean and Jerk each round		 268 reps
Performed as RX
Lara Glaser 02/26/2016 Risen Strength 160225 3 Position Snatch 1-1-1-1
Snatch Push Press 5-5-5-5
Good Morning 6-6-6		 65 lbs
75 lbs
85 lbs
95 lbs
Performed as RX
Lara Glaser 02/26/2016 Risen Strength 160226_B Power Clean + Jerk (1+2)-(1+2)-(1+2)-(1+2)
@ 60% Clean and Jerk		 65 lbs
Performed as RX
Lara Glaser 02/26/2016 Risen Strength 160226_C 3 RFQ of :
2 min AMRAP pull ups then
2 min AMRAP burpees
2 min rest
 113 reps
Performed as RX
Lara Glaser 02/25/2016 Risen Strength 160225_A Snatch Balance 5-5-5-5-5
@ 60% of Snatch
(:30 of HSPU practice between sets)
 45 lbs
Performed as RX
Lara Glaser 02/25/2016 Risen Strength 160225_B Back Squat 2-2-2-2-2-2-2
@ 85%		 110 lbs
Performed as RX
Lara Glaser 02/25/2016 Risen Strength 160225_C 00:00-08:00 Run 800m
08:00-12:00 Run 400m
12:00-14:00 Run 200m


 8m 21s
Performed as RX