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Athlete Date Sort Location Workout Name Description Results
Sara Tate 04/15/2016 Risen Strength 160415 Pull-up work:
2x
8 banded strict pull ups @ 2111
8 one arm db rows @ 2111

A.
Back Squats 1-1-1 @ 95%

B.
5 rounds for quality
:30 hanging tuck hold
10 jumping squats		 125-145-160 lbs
Performed as RX
Sara Tate 04/14/2016 Risen Strength 160414 A.
Strict pull up test (1-5 reps)
Then 2x8 jumping pullups w/ hold

B.
2x (2min work/1 min rest for each objective)
200m run, then Max Push ups
200m run, then knee raises
200m run, then db thrusters
200m run, then ring rows
 100 reps
Performed as RX
Sara Tate 04/08/2016 Risen Strength The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Scaled version:
7 push ups
7 thrusters @ 70%
7 knee raises
7 Deadlifts
7 Burpees
7 donkey kong swings (25/15)
7 pull-ups or ring rows (3'/2')
30 min time cap		 31m 17s
Workout Scaled
Sara Tate 04/07/2016 Risen Strength 160407_A Front squats 5-5-5

3 sec pause at the bottom start at 45% of 1rm

Also preform foam rolling on the Lats between sets		 65-70-80 lbs
Performed as RX
Sara Tate 04/07/2016 Risen Strength 160407_B 3 sets for quality
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)		 2m 57s
Performed as RX
Sara Tate 03/31/2016 Risen Strength 160331_A Deadlift 5-5-5-5

As a buy in for each set
Run 200m
30 sit-ups
Start around 85-90% of your clean for the DL, work to AHAP		 115-135-155-165 lbs
Performed as RX
Sara Tate 03/31/2016 Risen Strength 160331_B 9-6-3
Thrusters @ 70%
Ring rows (3'/2')

 4m 13s
Performed as RX
Sara Tate 03/28/2016 Risen Strength 160328_B 2 min AMRAP
Burpees		 23 reps
Performed as RX
Sara Tate 03/28/2016 Risen Strength 160328_A 5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%		 44 reps
Performed as RX
Sara Tate 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 25s
Performed as RX
Sara Tate 03/24/2016 Risen Strength 160324_A Back Squat 1-1-1-1-1
 135-145-155-165-170 lbs
Performed as RX
Sara Tate 03/22/2016 Risen Strength Run 5k 5km run 33m 09s
Performed as RX
Sara Tate 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		 495 reps
Workout Scaled
Sara Tate 03/17/2016 Risen Strength 160317_A 3 Position Snatch (floor-hang-high hang) 3-3-3-3-3-3-3
40% to AHAP		 45-45-55-55-65-75-80 lbs
Performed as RX
Sara Tate 03/17/2016 Risen Strength 1603017_B From 00:00-06:00
3 RFQR
1min Thruster (45-50%)
1min Double Under
Then from 08:00-18:00
5 RFQR
1min bridged Push-ups (20/16)
1min weighted sit-ups (25/15)		 165 reps
Performed as RX
Sara Tate 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
Sara Tate 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)		 28 reps
Performed as RX
Sara Tate 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)		 256 reps
Performed as RX
Sara Tate 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		 15m 34s
Performed as RX
Sara Tate 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		 314 reps
Performed as RX
Sara Tate 02/29/2016 Risen Strength Hotel WOD 1 A)
5 sets 8 one arm DB bench press @ 21X0
plus 20 Russian twists. Post weight used in notes.

B)
100 Squat clean thrusters with 3 burpees EMOM
Post time and weight used in notes		 25m 50s
Performed as RX
Sara Tate 02/26/2016 Risen Strength 160226_A 3 position clean 1-1-1-1
(60%-AHAP)		 80-85-90-95 lbs
Performed as RX
Sara Tate 02/26/2016 Risen Strength 160226_B Power Clean + Jerk (1+2)-(1+2)-(1+2)-(1+2)
@ 60% Clean and Jerk		 75-75-75-75 lbs
Performed as RX
Sara Tate 02/26/2016 Risen Strength 160226_C 3 RFQ of :
2 min AMRAP pull ups then
2 min AMRAP burpees
2 min rest
 136 reps
Performed as RX
Sara Tate 02/25/2016 Risen Strength 160225_A Snatch Balance 5-5-5-5-5
@ 60% of Snatch
(:30 of HSPU practice between sets)
 55-55-55-55-55 lbs
Performed as RX
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