Deadlift
Katy 110lb 1x5
Chin-ups
Katy 3, 2, 2 jumping chin-ups
Tuesday, September 6, 2016
9/5/16
Squat
Katy 75lb 3x5
Press
Katy 50lb 3x
Katy 75lb 3x5
Press
Katy 50lb 3x
Complete one round every 90 seconds:
55 lb Push Jerk – 3 Reps
Assissted Pull Up – 6 Reps
Broad Jump – 3 Reps
Assissted Pull Up – 6 Reps
Broad Jump – 3 Reps
*Complete a total of 6 rounds.
Saturday, August 27, 2016
8/27/16
Complete as many rounds as possible in 10 minutes.
Box/Bench Jump – 6 Reps
Supine Ring Row – 8 Reps
35lb kb bomb/12 Ball Slams – 10 Reps
Push Ups – 8 Reps
Supine Ring Row – 8 Reps
35lb kb bomb/12 Ball Slams – 10 Reps
Push Ups – 8 Reps
Dan 6 rounds
Katy 5 rounds
Thursday, August 25, 2016
8/25/16
Squat:
Katy 70lb 3x5
Dan 225lb x5, 150lb 2x10
Bench:
Katy 57.5lb 3x5
Dan 147.5lb 3x12
6 rounds:
15 pushups / 10 hand release pushups
1 pasture sprint
(rest period is walk back to start)
Tuesday, August 23, 2016
8/23/16
Deadlift:
Dan 315lb x5
Katy 105lb x5
Pullups:
Dan 11, 9, 8
Katy (blue band) 5, 4, 7
Every 30 seconds for 10 minutes (20 rounds)
1 power clean/snatch
1 reverse ball/tire throw
Dan 315lb x5
Katy 105lb x5
Pullups:
Dan 11, 9, 8
Katy (blue band) 5, 4, 7
Every 30 seconds for 10 minutes (20 rounds)
1 power clean/snatch
1 reverse ball/tire throw
Saturday, August 20, 2016
8/20/16
Conditioning
As many rounds as possible in 13 minutes:
45 lb Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
40 lb Ball Slams – 10 Reps
Strict Handstand Push Ups – 5 Reps
40 lb Ball Slams – 10 Reps
Strict Handstand Push Ups – 5 Reps
Katy 4 rounds in 13 minutes
(using 15lb dumbbells for lunges, 12lb ball slams, hand release pushups)
Friday, August 19, 2016
8/19/16
Squat
Katy 65lb 3x5
Bench
Katy 55lb 3x5
Conditioning
Katy 65lb 3x5
Bench
Katy 55lb 3x5
Conditioning
Death By Power Clean and Burpee Pullup
Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps.
*Use 70% bodyweight for Power Cleans.
then…
Complete for time:
Double Unders – 150 Reps
Dan 4 rounds (185lb power cleans) + 75 double unders
Katy 4 rounds + 3 power cleans (65lb power cleans) + 50 double under/attempts
Tuesday, August 16, 2016
8/16/16
Deadlift
Katy 115 1x5
Katy 115 1x5
Complete for time:
100 yd Sprint
Power Clean & Split Jerk – 8 Reps
Towel Pull Ups – 12 Reps
Power Clean & Split Jerk – 6 Reps
Towel Pull Ups – 10 Reps
Power Clean & Split Jerks – 4 Reps
Towel Pull Ups – 8 Reps
100 yd Sprint
Power Clean & Split Jerk – 8 Reps
Towel Pull Ups – 12 Reps
Power Clean & Split Jerk – 6 Reps
Towel Pull Ups – 10 Reps
Power Clean & Split Jerks – 4 Reps
Towel Pull Ups – 8 Reps
100 yd Sprint
Katy completed using 55lb bar and band pullups
8/15/16
Squat
Katy 60lb 3x5
Press
Katy 47.5 3x5
Katy 60lb 3x5
Press
Katy 47.5 3x5
Complete as many rounds as possible in 8 minutes:
Broad Jumps – 4 RepsHandstand Pushups – 8 Reps (straight pushups)
*Test your broad jump prior to workout and mark off max distance. You
must achieve this distance during the workout for the rep to count.
must achieve this distance during the workout for the rep to count.
then…
Complete for time:
Evil Wheels – 100 Reps (100 Russian twists, 10lb plate)
Katy 7 rounds + broad jumps, 8 minutes
Tuesday, August 2, 2016
8/2/16
Deadlift:
Dan 345lb x5, Trap bar singles up to 405lb
Katy 115 x5
Pullups:
Dan 9,8,8
Complete 6 Rounds for time:
Power Snatch/Clean (135lb/55lb) – 3 Reps
Burpees– 6 Reps
Dips/Bench Dips – 9 Reps
Dan - 15:50 (~2 min work interruption)
Katy - 8:57
Dan rowed 5,256 meters in 21:36
Dan 345lb x5, Trap bar singles up to 405lb
Katy 115 x5
Pullups:
Dan 9,8,8
Complete 6 Rounds for time:
Power Snatch/Clean (135lb/55lb) – 3 Reps
Burpees– 6 Reps
Dips/Bench Dips – 9 Reps
Dan - 15:50 (~2 min work interruption)
Katy - 8:57
Dan rowed 5,256 meters in 21:36
Monday, August 1, 2016
8/1/16
Squat:
Dan 275lb 3x5
Katy 45lb x5, 50lb x5, 55lb x5
Press:
Dan 120lb 3x5
Katy 45lb 3x5
Dan 275lb 3x5
Katy 45lb x5, 50lb x5, 55lb x5
Press:
Dan 120lb 3x5
Katy 45lb 3x5
Complete as many rounds as possible in 5 minutes:
Complete one 5 minute AMRAP, rest 2 minutes, then repeat.
Ball Slam – 10 Reps (12lb, 53lb KB bomb)
Clapping/knee Push Up – 10 Reps
Box Jump – 5 Reps (bench / 24" + two 45lb bumpers)
Clapping/knee Push Up – 10 Reps
Box Jump – 5 Reps (bench / 24" + two 45lb bumpers)
Round 1:
Dan 3 rounds + 10 KB bomb
Katy 3 rounds + 10 ball slams
Dan 3 rounds + 10 KB bomb
Katy 3 rounds + 10 ball slams
Round 2:
Dan 3 rounds
Katy 3 rounds + 9 ball slams
Dan 3 rounds
Katy 3 rounds + 9 ball slams
Friday, July 29, 2016
7/29/16
Power Clean:
Dan 205lb 5x3
Katy 57.5lb 5x3
Pullups:
Dan 10, 9, 7
Bench:
Katy 52.5lb 3x5
Dan 205lb 5x3
Katy 57.5lb 5x3
Pullups:
Dan 10, 9, 7
Bench:
Katy 52.5lb 3x5
Every 2 minutes
You have two minutes to complete each of the following sets:
1. 45lb / 135lb Thrusters – 5 reps
Sprint 120 yards
Sprint 120 yards
2. 45lb / 135lb Thrusters – 6 reps
Sprint 100 yards
Sprint 100 yards
3. 45lb / 135lb Thrusters – 7 reps
Sprint 80 yards
Sprint 80 yards
4. 45lb / 135lb Thrusters – 8 reps
Sprint 60 yards
Sprint 60 yards
5. 45lb / 135lb Thrusters – 9 reps
Sprint 40 yards
Sprint 40 yards
6. 45lb / 135lb Thrusters – 10 reps
Sprint 20 yards
Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Length of pasture counted as 40 yards
Katy completed all 6
Dan completed 4 + 8 thrusters
Thursday, July 28, 2016
7/28/16
Squat:
Dan 255lb 3x5
Bench:
Dan 205lb 3x5
Deadlift:
Katy 105lb 1x5
Pullups:
Katy 5, 5, 4
Complete 4 rounds for time:
Dumbbell Push Press – 6 Reps (Ring Rows)
KB Swing – 9 Reps (62lb, 35lb)
Dynamic Push Ups – 12 Reps (REAL pushups)
24″ Box Jump – 9 Reps (Bench Jumps)
Rest 30 seconds
10:28 / 8:50
Dan 255lb 3x5
Bench:
Dan 205lb 3x5
Deadlift:
Katy 105lb 1x5
Pullups:
Katy 5, 5, 4
Complete 4 rounds for time:
Dumbbell Push Press – 6 Reps (Ring Rows)
KB Swing – 9 Reps (62lb, 35lb)
Dynamic Push Ups – 12 Reps (REAL pushups)
24″ Box Jump – 9 Reps (Bench Jumps)
Rest 30 seconds
10:28 / 8:50
Tuesday, July 26, 2016
7/26/16
Deadlift
Dan 337lb x5, 365lb x1
Chinups
Dan 12, 10, 7
Dan 337lb x5, 365lb x1
Chinups
Dan 12, 10, 7
Complete 5 Rounds for time:
Supine Ring Rows – 10 Reps (bent knees)
60 lb DB Power Snatch – 5 Reps RT
60 lb DB Power Snatch – 5 Reps LT
250 m Row
Rest 1 minute
60 lb DB Power Snatch – 5 Reps RT
60 lb DB Power Snatch – 5 Reps LT
250 m Row
Rest 1 minute
15:30
Monday, July 25, 2016
7/25/16
Pasture sprints: 2 at 3/4 speed, 5 at max effort
Then:
Six Rounds, each round is one minute of:
5 Back Squat (65lb, 245lb)
Max Box Jumps
Rest two minutes between rounds
Katy: 66 Box Jumps
Dan: 99 Box Jumps
Then:
Six Rounds, each round is one minute of:
5 Back Squat (65lb, 245lb)
Max Box Jumps
Rest two minutes between rounds
Katy: 66 Box Jumps
Dan: 99 Box Jumps
Friday, July 22, 2016
7/22/16
Power Clean:
Dan 185lb 5x3
Katy 55lb 5x3
Pullups:
Dan 8,7,6
Katy 3,5,4 (blue band)
Every 3 minutes for 15 minutes:
4 Push Jerk (165lb, 65lb)
20 yard farmer carry (45lb plates, 25lb plates)
20 yard broad jump/walking lunge
Dan 185lb 5x3
Katy 55lb 5x3
Pullups:
Dan 8,7,6
Katy 3,5,4 (blue band)
Every 3 minutes for 15 minutes:
4 Push Jerk (165lb, 65lb)
20 yard farmer carry (45lb plates, 25lb plates)
20 yard broad jump/walking lunge
Thursday, July 21, 2016
7/21/16
Squat:
Katy 60lb 3x5
Dan 240lb 3x5
Bench:
Katy 50lb 3x5
Dan 190 2x5, 1x10
AMRAP in 13 min:
12 walking lunges
6 burpees
12 ab wars (6 each, 12lb ball)
6 double unders
5 rounds each
Katy 60lb 3x5
Dan 240lb 3x5
Bench:
Katy 50lb 3x5
Dan 190 2x5, 1x10
AMRAP in 13 min:
12 walking lunges
6 burpees
12 ab wars (6 each, 12lb ball)
6 double unders
5 rounds each
7/19/16
Deadlift:
Dan 325lb 1x5
Katy 100lb 1x5
Chinups:
Dan 10,9,8
Katy 5,4,4
Dan 325lb 1x5
Katy 100lb 1x5
Chinups:
Dan 10,9,8
Katy 5,4,4
On the minute for 12 minutes complete:
KB Swings – 10 Reps (35lb KB, 44lb KB)
Sprint 60 yds (Row 100M)
Sprint 60 yds (Row 100M)
Katy missed one round, +10 burpees
7/18/16
Squat:
Katy 55lb 3x5
Press:
Katy 50lb 3x5
Dan 120lb 3x5
Katy 55lb 3x5
Press:
Katy 50lb 3x5
Dan 120lb 3x5
Complete 21, 15, 9 Reps of:
12 lb Ball Slam
Bench Dips
10 lb DB Thruster
Complete 21, 15, 9 Reps of:
30lb curls
Ring Dips
95lb push press
Bench Dips
10 lb DB Thruster
Complete 21, 15, 9 Reps of:
30lb curls
Ring Dips
95lb push press
Saturday, July 16, 2016
7/16/16
Katy:
45lb Barbell Thruster – 9 Reps
Dead bugs – 19 Reps
45lb Barbell Thruster – 6 Reps
Dead Bugs – 16 Reps
45 lb Barbell Thruster – 3 Reps
Dead Bugs – 13 Reps
Dan:
Bench 185 x5, 195 x5, 205x5, 135 x 15,12,12
45lb Barbell Thruster – 9 Reps
Dead bugs – 19 Reps
45lb Barbell Thruster – 6 Reps
Dead Bugs – 16 Reps
45 lb Barbell Thruster – 3 Reps
Dead Bugs – 13 Reps
Dan:
Bench 185 x5, 195 x5, 205x5, 135 x 15,12,12
7/15/16
Power Clean:
Dan 205lb 5x3
Katy 52.5lb 5x3
Dan 205lb 5x3
Katy 52.5lb 5x3
Complete as many rounds as possible in 12 minutes:
Row – 15 cals
Supine Ring Pull Ups – 10 Reps
Hang Power Clean – 5 Reps (155lb, 45lb)
Supine Ring Pull Ups – 10 Reps
Hang Power Clean – 5 Reps (155lb, 45lb)
Katy 4 rounds
Dan 5 rounds
Thursday, July 14, 2016
7/14/16
Sprints:
Full Pasture x5
Half Pasture x7
5 rounds:
7 Front Squats (45lb, 135lb)
7 Pullups (blue band)
Max Time Plank
Plank times
:45, :38, :32, :36, :35
1:05, :50, :40, :45, :45
5 rounds:
7 Front Squats (45lb, 135lb)
7 Pullups (blue band)
Max Time Plank
Plank times
:45, :38, :32, :36, :35
1:05, :50, :40, :45, :45
Tuesday, July 12, 2016
7/12/16
Deadlift:
Dan 275lb x5, 315lb x5
Katy 95lb x 5
Chinups 3 x max:
Dan 12, 10, 8
Katy 4, 7, 7
For time:
Down and back pasture sprint
30 ball slams (10lb ball, tire, basketball)
Rest 2 min
Down and back pasture sprint
20 dumbbell burpees (10lb, 30lb, 3lb)
Rest 2 min
Down and back pasture sprint
10 reverse ball toss (10lb ball, tire, basketball)
Allie, Katy, Dan all finished in approx 16 minutes
Dan 275lb x5, 315lb x5
Katy 95lb x 5
Chinups 3 x max:
Dan 12, 10, 8
Katy 4, 7, 7
For time:
Down and back pasture sprint
30 ball slams (10lb ball, tire, basketball)
Rest 2 min
Down and back pasture sprint
20 dumbbell burpees (10lb, 30lb, 3lb)
Rest 2 min
Down and back pasture sprint
10 reverse ball toss (10lb ball, tire, basketball)
Allie, Katy, Dan all finished in approx 16 minutes
Monday, July 11, 2016
Saturday, July 9, 2016
7/9/16
6 rounds, 90 second rest between rounds:
15 swings (53lb, 35lb)
sprint ~ 70 yards
15 pushups
~16 min for both
7/8/16
Power Clean:
Dan 135 5x3
Katy 50 5x3
5 Rounds, 1 min rest between rounds
3 power snatch/clean (115lb, 50lb)
8 burpees
max chinups (blue band)
dan 12:13, 27 chinups
katy 10:56, 22 chinups
Dan 135 5x3
Katy 50 5x3
5 Rounds, 1 min rest between rounds
3 power snatch/clean (115lb, 50lb)
8 burpees
max chinups (blue band)
dan 12:13, 27 chinups
katy 10:56, 22 chinups
Thursday, July 7, 2016
7/7/16
Squat:
Dan 190lb 3x5
Katy 50lb 3x5
Bench:
Dan 185 3x5
Katy 45lb 3x5
Every 2 minutes for 12 minutes (6 rounds):
15 Sledge L, 15 Sledge R (7 Rock Bag Shoulder L, 7 R)
15 yard bear crawl, down and back
Dan 190lb 3x5
Katy 50lb 3x5
Bench:
Dan 185 3x5
Katy 45lb 3x5
Every 2 minutes for 12 minutes (6 rounds):
15 Sledge L, 15 Sledge R (7 Rock Bag Shoulder L, 7 R)
15 yard bear crawl, down and back
Saturday, June 11, 2016
6/11/16
Complete 5 Rounds for time:
15′ Rope Climb – 3 Reps (3 blue band pullups)
185 Barbell Walking Lunge – 12 Reps (6 RT, 6 LT) (20lb dumb bell lunges)
180 lb Prowler Push – 25 yds (short sprint)
Rest 1 minute
185 Barbell Walking Lunge – 12 Reps (6 RT, 6 LT) (20lb dumb bell lunges)
180 lb Prowler Push – 25 yds (short sprint)
Rest 1 minute
Katy 9:29
Friday, June 3, 2016
6/3/16
Squat
Katy 45lb 3x5
Press
Katy 45lb 3x5
Conditioning
Complete 5 rounds for time:
DB Farmer Carry – 40 yds
Knee Push Ups – 15 Reps
Sprint – 40 yds
Rest 30 Seconds
Knee Push Ups – 15 Reps
Sprint – 40 yds
Rest 30 Seconds
Katy 8:49
Friday, May 20, 2016
5/20/16
Bench:
Katy 50lb 3x5
Dan 190lb 2x5, 210lb 1x3, 140lb 1x15
Tabata Sledgehammer (15, 12)
Rest 1 min
Tabata Burpees(4, 4)
Rest 1 min
Tabata Sledgehammer (13, 11)
Katy 50lb 3x5
Dan 190lb 2x5, 210lb 1x3, 140lb 1x15
Tabata Sledgehammer (15, 12)
Rest 1 min
Tabata Burpees(4, 4)
Rest 1 min
Tabata Sledgehammer (13, 11)
Thursday, May 19, 2016
5/19/16
Overhead squat practice
3 rounds of: (90 seconds to complete round)
Sprint down and back
30 swings (53lb, 35lb)
Rest 3 min
3 rounds of: (90 seconds to complete round)
Sprint down and back
30 swings (53lb, 35lb)
Rest 3 min
Tuesday, May 17, 2016
5/17/16
Strength
Complete the following on the minute for 8 minutes:
Deadlift – 3 Reps (85lb)
Broad Jump – 3 Reps
Broad Jump – 3 Reps
Dan 1 round
Katy 8 rounds
Conditioning
Complete as many rounds as possible in 12 minutes:
250 m Row
Towel Pull Ups – 12 Reps (6 reps) (band pullups)
250 m Row
Toes to Bar – 12 Reps (6 reps) (dead bugs)
Towel Pull Ups – 12 Reps (6 reps) (band pullups)
250 m Row
Toes to Bar – 12 Reps (6 reps) (dead bugs)
Katy 2 rounds +160m row
Dan 3 rounds +250m row
Saturday, May 14, 2016
5/14/16
Tabata Sledgehammer
Rest 1 min
Tabata Burpee
Rest 1 min
Tabata Sledgehammer
Dan: 13/5/12 (6lb sledge)
Katy: 3 or 4 burpees, 6-8 sledge
Friday, May 13, 2016
5/13/16
Max Broad Jump
Katy 67"
Powercleans
Katy 45lb 5x3
Conditioning
Katy 67"
Powercleans
Katy 45lb 5x3
Conditioning
Complete 8 rounds:
25 yd Prowler Pushes (high handles) or 75 yard Sprints
30 seconds Pull Ups – Max Reps
30 seconds Pull Ups – Max Reps
*Complete one Prowler Push or Sprint. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round.
*Use between 90-180 lbs for prowler pushes.
*Use between 90-180 lbs for prowler pushes.
Post total number of Pull Ups
Katy 6 rounds in 6 minutes (75 yd sprints; 6, 5, 5, 5, 5, 6 pullups)
Dan: Station workout (40sec work,20sec rest x20min)
Row
Push Press 115lb
Prowler Push 45lb
Jumprope
Ab wheel
Pullups
Dan: Station workout (40sec work,20sec rest x20min)
Row
Push Press 115lb
Prowler Push 45lb
Jumprope
Ab wheel
Pullups
Thursday, May 12, 2016
5/12/16
Squat
Katy 45lb 3x5
Bench
Katy 45lb 3x5
Dan 165lb 3x5
Conditioning
Katy 45lb 3x5
Bench
Katy 45lb 3x5
Dan 165lb 3x5
Conditioning
Complete 3 Cycles:
7, 5, 3 Reps of:
155 lb Push Press (45, 115)
Strict Handstand Push up (knee pushups, box pushups)
Walking Lunge (each leg)
Strict Handstand Push up (knee pushups, box pushups)
Walking Lunge (each leg)
*Rest 2 minutes between each cycle.
*One Cycle consists of 7, 5, and 3 Reps of each exercise.
*One Cycle consists of 7, 5, and 3 Reps of each exercise.
Total in 13:52
Monday, April 25, 2016
4/25/16
Squat
Katy 45lb 3x5
Press
Katy 45lb 3x5
Conditioning
Katy 45lb 3x5
Press
Katy 45lb 3x5
Conditioning
Complete 6 rounds for time:
1.5 pood KB Power Snatch – 8 Reps (alternating)
Ring Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds
Ring Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds
Katy: 4 rounds in 12:57 (small KB and bench dips)
Tuesday, April 19, 2016
4/19/16
Deadlift
Katy 105 1x5
Conditioning
Katy 105 1x5
Conditioning
Complete the following Sprints:
Complete 2-4 efforts of:
100 yd Sprint (2x down and back pasture)
then…
Complete 5-8 efforts of:
50 yard Sprint (6x one pasture length)
*Rest as needed between efforts.
Monday, April 18, 2016
4/18/16
Squat
Katy 95lb 3x5
Press
Katy 50lb 3x5
Conditioning
Katy 95lb 3x5
Press
Katy 50lb 3x5
Conditioning
Complete for time.
50 lb DB (15lb) Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Toes to Bar (dead bugs)– 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards
Rest 60 seconds
50 lb DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards
Katy total in 13:35
Saturday, April 16, 2016
4/16/16
Complete 5 Rounds:
Sledgehammer Strikes – 30 seconds Max Reps
Rest 30 Seconds
Lateral Skier (holding 5lb db)– 30 seconds Max Reps
Rest 30 Seconds
Toes to Bar (dead bugs) – 30 seconds Max Reps
Rest 30 Seconds
Rest 30 Seconds
Lateral Skier (holding 5lb db)– 30 seconds Max Reps
Rest 30 Seconds
Toes to Bar (dead bugs) – 30 seconds Max Reps
Rest 30 Seconds
Friday, April 15, 2016
4/15/16
Powerclean
Katy 65lb 5x3
Conditioning
Katy 65lb 5x3
Conditioning
Complete as many rounds as possible in 12 minutes:
195 lb Hang Power Clean (55lb) – 3 Reps
195 lb Front Squat (55lb) – 6 Reps
300 meter Row
195 lb Front Squat (55lb) – 6 Reps
300 meter Row
Katy: 4 rounds + Hang clean, front squat, and 200 meters
Thursday, April 14, 2016
Tuesday, April 12, 2016
4/12/16
Deadlift
Katy 100lb 1x5
Chinups
Katy, blue band: 6, 5, 6
Conditioning
Katy 100lb 1x5
Chinups
Katy, blue band: 6, 5, 6
Conditioning
Complete 1 round every 2 minutes:
315 lb Deadlift – 4 Reps (100lb)
40 lb Lateral Ball Slam – 8 Reps (12lb ball slam)
Double Unders – 16 Reps (8reps)
40 lb Lateral Ball Slam – 8 Reps (12lb ball slam)
Double Unders – 16 Reps (8reps)
*Complete 6 rounds or 12 minutes of work
Monday, April 11, 2016
4/11/16
Squat
Katy 90lb 3x5
Press
Katy 47.5 3x5
Conditioning
Katy 90lb 3x5
Press
Katy 47.5 3x5
Conditioning
Complete 4 Rounds for time:
2 pood KB Swing – 12 Reps
Ring Dips – 12 Reps (bench dips)
Rest 30 seconds
30″ Box Jumps – 6 Reps (24" box)
25 yd Sprint
Rest 90 seconds
Ring Dips – 12 Reps (bench dips)
Rest 30 seconds
30″ Box Jumps – 6 Reps (24" box)
25 yd Sprint
Rest 90 seconds
Katy 4 rounds in 9:39
Saturday, April 9, 2016
4/9/16
Complete one round every 2 minutes:
185 lb Barbell Thrusters – 5 Reps
Toes to Bar – 10 Reps
5-10-5 yd Sprint
Toes to Bar – 10 Reps
5-10-5 yd Sprint
*For 5-10-5 yd Sprint shuttle, alternate starting directions every round.
*Complete a total of 8 rounds or 16 minutes of work.
*Complete a total of 8 rounds or 16 minutes of work.
Katy 8 rounds using 45lb bar for thrusters, dead bugs for toes to bar
Tuesday, April 5, 2016
4/5/16
Deadlift
Katy 95lb 1x5
Conditioning
Katy (single unders) 10:15
Katy 95lb 1x5
Conditioning
Complete 6 rounds for time:
KB Swing – 7 Reps
Double Unders – 21 Reps
20 yd Bear Crawl Shutte (10 yds out and back)Double Unders – 21 Reps
Katy (single unders) 10:15
Monday, April 4, 2016
4/4/16
Squat
Katy 85lb 3x5
Press
Katy 45lb 3x5
Conditioning
Katy 85lb 3x5
Press
Katy 45lb 3x5
Conditioning
CrossFit Football Bear
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round:
Power Clean – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep
After cycle is completed 7 times complete:
25 lbs Pull Ups – 7 reps
Rest 3 minutes between sets
Katy 45lb bar, 10 band pullups, per 4 rounds
Monday, March 28, 2016
3/28/16
Squat
Katy 105 3x5
Press
Katy 52.5 3x5
Conditioning
Katy 105 3x5
Press
Katy 52.5 3x5
Conditioning
Complete as many rounds as possible in 15 minutes:
Rope Climb (jumping pullups) – 1 Rep
Push Presses 65lb – 5 Reps
Burpee box overs – 5 Reps
Rope Climbs (jumping pullups) – 2 Reps
Push Presses 65lb – 5 Reps
Burpee box overs – 5 Reps
Rope Climbs (jumping pullups) – 2 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs (jumping pullups)– 3 Reps
Burpee Box Overs – 5 Reps
Rope Climbs (jumping pullups)– 3 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps…
Katy 1 round in 5 minutes....knee pain to stop
Thursday, March 24, 2016
3/24/16
Squat
Katy 100lb 3x5
Bench
Katy 55lb 3x5
Katy 100lb 3x5
Bench
Katy 55lb 3x5
Complete 5 Rounds for time:
185 lb Barbell Thruster – 5 Reps
20 yd DB Farmer’s Carry
Rest 60 seconds
185 lb Hang Power Clean – 5 Reps
Plyo Push Ups – 10 Reps
Rest 30 seconds
20 yd DB Farmer’s Carry
Rest 60 seconds
185 lb Hang Power Clean – 5 Reps
Plyo Push Ups – 10 Reps
Rest 30 seconds
Katy 55lb thruster and hang cleans, 20lb dumbells farmer carry, knee pushups
13:27 total
Wednesday, March 23, 2016
3/23/16
Deadlift
Katy 130 1x5
Chin-ups
Katy (jumping chin ups) 3, 3, 3
Katy 130 1x5
Chin-ups
Katy (jumping chin ups) 3, 3, 3
Complete for 6 rounds for time:
205 lb Ground to Overhead – 3 Reps
45 lb Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT)
45 lb Russian Twists – 24 Reps
45 lb Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT)
45 lb Russian Twists – 24 Reps
Katy 10:53 (65lb ground to overhead, 25lb walking lunges, 10lb russian twists)
Monday, March 21, 2016
Friday, March 18, 2016
3/18/16
Power Clean:
Katy 65lb 5x3
Pullups:
Katy 5, 5, 5 (blue band)
Dan 10, 7, 6
Both completed 10 minutes (5 rounds of each) of:
Complete one round on the minute:
Odd Minutes:
Deadlift – 3 Reps (95lb, 225lb)
Double Unders – 5 Reps
Double Unders – 5 Reps
Even Minutes:
24" Box Jump – 6 Reps
Toes to Bar – 5 Reps / Dead Bugs 5 Reps
Toes to Bar – 5 Reps / Dead Bugs 5 Reps
3/17/16
Squat:
Dan 225 3x5
Bench:
Dan 185 2x5, 1x10
18 minute station workout
pullups
dips
lunges
burpee broadjumps
knees to elbows
Tuesday, March 15, 2016
3/15/16
Deadlift
Katy 125 1x5
Dan 135 x5, 225 x5, 275 x3
Towel pull-ups
Katy jumping pullups and chinups 3, 3, 2
Dan 7,7,7
Conditioning
Katy 125 1x5
Dan 135 x5, 225 x5, 275 x3
Towel pull-ups
Katy jumping pullups and chinups 3, 3, 2
Dan 7,7,7
Conditioning
Complete as many rounds as possible in 9 minutes:
185 lb Power Snatch – 3 Reps
Supine Ring Row – 6 Reps
50 lb Ball Slam – 9 Reps
Supine Ring Row – 6 Reps
50 lb Ball Slam – 9 Reps
Katy subbed 65lb power cleans and 12lb ball
5 rounds in 9 minutes
Dan did 10 rounds in 9:45 of:
6 supine ring row
9 swings, 40lb
Dan did 10 rounds in 9:45 of:
6 supine ring row
9 swings, 40lb
Monday, March 14, 2016
3/14/16
Squat:
Katy 90lb 3x5
Dan 185lb 3x5
Press:
Katy 47.5lb 3x5
Dan 117.5lb 3x5
10 Rounds using dumbbells:
5 hang clean
5 front squat
5 push press
5 knees to elbow/10 situps
Katy 12lb dumbbells
Dan 40lb dumbbells
Katy 90lb 3x5
Dan 185lb 3x5
Press:
Katy 47.5lb 3x5
Dan 117.5lb 3x5
10 Rounds using dumbbells:
5 hang clean
5 front squat
5 push press
5 knees to elbow/10 situps
Katy 12lb dumbbells
Dan 40lb dumbbells
Saturday, March 5, 2016
Thursday, March 3, 2016
3/3/16
Squat:
Katy 85 3x5
Dan 175 3x5
Bench:
Katy 55 3x5
Dan 215 1x5, 195 2x5
AMRAP in 10 min
6 Ring Dips/Straight blue band dips
4 Pullups
6 DB Thrusters (40lb, 20lb)
Dan 5 Rounds + 6 Dips, 6 Thrusters, 2 Pullups
Katy 5 Rounds + 4 Pullups
Katy 85 3x5
Dan 175 3x5
Bench:
Katy 55 3x5
Dan 215 1x5, 195 2x5
AMRAP in 10 min
6 Ring Dips/Straight blue band dips
4 Pullups
6 DB Thrusters (40lb, 20lb)
Dan 5 Rounds + 6 Dips, 6 Thrusters, 2 Pullups
Katy 5 Rounds + 4 Pullups
Wednesday, March 2, 2016
Tuesday, March 1, 2016
3/1/16
Deadlift
Dan 305 1x5
Katy 115 1x5
Conditioning
Complete 5 Rounds for total Reps:
Dan 305 1x5
Katy 115 1x5
Conditioning
Complete 5 Rounds for total Reps:
135 lb Pendlay Rows – Max Reps in 30 seconds
Rest 30 Seconds
24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds
Rest 30 Seconds
135 lb Hang Power Snatch – Max Reps in 30 seconds
Rest 1 minute
Rest 30 Seconds
24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds
Rest 30 Seconds
135 lb Hang Power Snatch – Max Reps in 30 seconds
Rest 1 minute
Dan 115lb rows and hang snatch
62 rows, 32 jumps, 26 snatches
Total 120
Katy 45lb rows and hang clean
61 rows, 24 jumps, 44 cleans
Total 129
Monday, February 29, 2016
2/29/16
Squat
Dan 150 3x5
Katy 80 3x5
Press
Dan 130 2x5, push press 1x5
Katy 45 3x5
Conditioning
Dan 150 3x5
Katy 80 3x5
Press
Dan 130 2x5, push press 1x5
Katy 45 3x5
Conditioning
Complete one round every 90 seconds:
205 lb Push Jerk – 3 Reps
Strict Pull Up – 6 Reps
Broad Jump – 3 Reps
Strict Pull Up – 6 Reps
Broad Jump – 3 Reps
*Complete a total of 6 rounds.
Dan 185 push jerk
Katy 65 push jerk, ring rows
Saturday, February 27, 2016
2/26/16
Dan:
20 minutes work hardening
then
Max weight single
Power Clean 255
Bench 255
Deadlift 345
later
bear complex x 3 with 95lb
20 minutes work hardening
then
Max weight single
Power Clean 255
Bench 255
Deadlift 345
later
bear complex x 3 with 95lb
Tuesday, February 23, 2016
2/23/16
Every minute for 8 minutes:
Deadlift x 3 (Katy 90lbs, Dan 245lbs)
Box jump x 3 (Katy 24", Dan 24" + (2) 45lb bumpers)
Then...
AMRAP in 12 minutes:
12 overhead walking lunges - 6L,6R (Katy 10lb, Dan 45lb)
10 12lb Ball Slam/53lb KB Bombs
6 pullups (blue band)
Dan 5 Rounds
Katy 6 Rounds + Lunges
Monday, February 22, 2016
2/22/16
Press:
Dan 125lbs 3x5
Katy 52.5lbs 3x5
Squat:
Katy 75lb 3x5
7 rounds for time:
7 kettlebell swings, 64lb
21 double unders
20 yard bear crawl (out and back)
Dan 7 rounds in 13:35
Katy completed one round (broken jumprope)
Dan 125lbs 3x5
Katy 52.5lbs 3x5
Squat:
Katy 75lb 3x5
7 rounds for time:
7 kettlebell swings, 64lb
21 double unders
20 yard bear crawl (out and back)
Dan 7 rounds in 13:35
Katy completed one round (broken jumprope)
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