12/18/15

Powerclean:
Katy 45lb 5x3

Conditioning

Complete 6 rounds of:

Hang clean 5 reps
Front squat 7 reps
Push jerk 3 reps

Unbroken cycles, rest between rounds as needed

Katy 8:25

12/17/15

Squat:
Katy 85lb 3x5

Bench:
Katy 55lb 3x5

Metcon:

6 rounds of-
5 box jumps
10 ring rows
200m row

12/15/15

Deadlift

Katy 120lb 3x5
Dan 245lb 3x5

Metcon:
12 minutes of-
Dumbbell press 5 each arm
Farmer's walk 30 yards

12/12/15

Conditioning 

5 rounds of:

7 deadlifts
21 double unders

Katy 
95lb DL, 25 single unders
5 rounds in 6:57

12/10/15

Squat
Katy 80lb 3x5

Bench
Katy 52.5lb 3x5

Conditioning

8 50yd sprints
Katy fastest -8 seconds

12/8/15

Deadlift
Katy 115lb 1x5
Dan 225lb 1x5

AMRAP in 12 min:

5 Dumbbell overhead anyhow, L
5 Dumbbell overhead anyhow, R
Farmers walk, path to slide

Katy 9 rounds, 20lb dumbbells
Dan 10 round, 40lb dumbbells

12/7/15

Squat
Katy 75lb 3x5

Press
Katy 50lb 3x5

Conditioning

Complete for time:

185lb Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
185 lb Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
185 lb Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

Katy 4:22, 50lb thrusters, subbed situps

12/5/15

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
40 lb Ball Slams

Katy 10:18

(blue band pull-ups, 12lb ball)

Dan 10:50 (chin-ups even, pull-ups odd, 44lb swings)

12/4/15

Power Clean:
Katy 45lb 3x5
Dan 205lb 5x3

Without setting the bar down:
5 hang cleans
7 front squats
3 push jerks
Rest as need between rounds

Katy 4 rounds at 45lb
Dan 3 rounds at 135lb

12/3/15

Squat
Katy 70lb 3x5

Bench
Katy 50lb 3x5

Conditioning 

5 rounds for time:

135 lb Power Snatch – 5 Reps
1.5 pood KB Step Ups – 10 Reps
Push Ups – 15 Reps

*For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left.

Katy 8:43 (KB swings for PS, pushups on knees)

11/27/15

Squat
Katy 65lb 3x5

Bench
Katy 47.5lb 3x5

Conditioning

5 rounds for time:

12 walking lunge
12 dips
100 yd sprint

Katy 6:28

11/24/15

DL
Katy 105lb 1x5

Max pullup
5, 4, 3 (blue band)

Conditioning
Dan 
BofA tower 

Katy 2 rounds
35lb KB overhead anyway, 3 reps
Pullups, 6 reps
Pushups, 9 reps

11/23/15

Family hike

3.25 mile hike in San Tan Regional Park

11/19/15

Squat
Katy 60lb 3x5
Dan 155lb 3x5

Bench
Katy 45lb 3x5
Dan 185lb 3x5

11/17/15

Deadlift:
Dan 245lb 1x5
Katy 95lb 1x5

Pullups:
Dan 10 - 8 - 6
Katy (blue band) 4 - 3 - 3

Hang Power Cleans – 9 Reps (45lb, 155lb)
Ball Slams – 10 Reps (12lb, subbed 62lb swing)
Hang Power Cleans – 6 Reps
Ball Slams – 15 RepsHang Power Cleans – 3 Reps
Ball Slams – 20 Reps

3:45 , 3:47


Bank of America, 2-2-4-4-6-6-top-6-6-4-4-2-2

11/16/15

Squat
55lb 3x5
145lb 3x5

Press
47.5lb 3x5
97.5lb 3x7

DB Walking Lunges – 20 yards (12lb DB, 30lb DB)
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Toes to Bar – 20 Reps (situps)
Rest 60 seconds
DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Sprint – 120 yards (pasture - down, back, down)

12:20, 12:00

11/14/15

Every 2 minutes complete:

Pullups – 6 Reps (Katy, blue band)
Ring Dips – 6 Reps (Katy, bench dips)
12 KB swings (53lb, 35lb)

7 rounds, 14 minutes total 

11/13/15

Squat 
Katy 50lb, 3x5

Powerclean
Katy 45lb, 5x3

Conditioning 

Katy:
6 rounds of: 
10 swings (35 lbs)
8 box jumps
40 yard sprint

11/10/15

Deadlift 5rm

Katy 85lb

Conditioning

Complete 6 rounds for time:

155 lb Hang Power Snatch – 3 Reps
Chin Ups – 6 Reps
50 lb Ball Slams – 9 Reps

*Rest 30 seconds between rounds.

Katy 6 rounds, 10:35

(hang power clean, blue band chin-ups, 12lb ball)

11/09/15

Squat 3x5
Katy 45lb
Dan 135lb

Press 3x5
Katy 45lb
Dan 95lb

Complete as many rounds as possible in 9 minutes:

Broad Jumps – 4 Reps
Handstand Pushups – 6 Reps
50 lb DB Thruster – 8 Reps

Katy - 8 rounds (bench pushups, 10lb DB thrusters)
Dan - 5 rounds (feet on box, 30lb DB thrusters)

10/6/15

Deadlift 3x5
Max pullups 3 rounds

Katy 
DL 95lb
Max pull-ups with band, 4, 5, 5

Complete every minute on the minute:

50 lb Ball Slam – 5 Reps
40 yd Sprint

*Perform both exercises each minute until 12 Rounds (12 Minutes) have elapsed.

Katy 12lb ball, pasture sprints

10/5/15

Katy:

Squat 60lb 3x5
Press 47.5lb 3x5

Complete as many rounds as possible in 5 min:

185 lb Push Press – 5 Reps
CTB Pull Ups – 7 Reps

-Rest 3 minutes, then-

Complete as many rounds as possible in 5 min:

Broad Jump – 4 Reps
185 lb Hang Power Clean – 6 Reps

Katy 3.5 rounds, 4.5 rounds

10/3/15

Complete 5 rounds for time:

Barbell Walking Lunges – 12 Reps (6 RT, 6 LT)
Ring Dips – 12 Reps
Double Unders – 30 Reps

Katy 45lb bar, bench dips, single unders in 9:15

10/2/15

Power Clean:
Katy 45lb 3x5

Chinups:
Katy 8,8,2 (blue band)
Dan 15, 8, 7

12 min AMRAP
5 KB Clean and Jerk, Left (20lb, 53lb)
5 KB Clean and Jerk, Right (20lb, 53lb)
20 yard sled sprint x2 (45lb, 45lb+sandbag)

Katy - 6 rounds
Dan - 5 rounds

10/1/15

Squat 3x5

Katy 55lb
Dan 185lb

Bench 3x5

Katy 47.5lb

Dan 185lb

 

Complete 4 rounds for time:

True Push Ups – 15 Reps
2 pood KB Swing – 9 Reps
True Push Ups – 15 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds

Katy 3 rounds in 9:20

(knee pushups, 1 pood? KB)

Dan 3 rounds in 6:30 (62lb KB, regular pushups)

9/24/15

Squat:
Dan 225lb 3x5
Katy 50lb 3x5

Bench:
Dan 185lb 3x5
Katy 45lb 3x5


5 Rounds for time:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) (95lb, 45lb)
Dips – 12 Reps (bench dips/clapping pushups)
Sprint 100 yds

Katy - 5 rounds in 11:15
Dan - 2 rounds in 4:30

9/7/15

Squat
Dan 135 x5, 225x3, 315x1
Katy 45lb 3x5 (reset for depth)

Press
Dan 130lb 3x5
Katy 52.5lb 3x5


50 yard sprint x6

9/5/15

Every 2 minutes for 6 rounds:
8 dumbbell push press (40lb, 20lb)
30 russian twists (35lb, 10lb)
1 pasture sprint

9/4/15

Power Clean:
Dan 215lb 5x3
Katy 45lb 5x3


AMRAP in 11 minutes:
3 hang cleans (165lb, 45lb)
4 Box Jumps, 24"
5 Chinups (blue band)

Katy 7 rounds, Dan 10 Rounds


Dan 60 evil wheels in 5:05

9/3/15

Squat:
Dan 310 lb 1x5
Katy 105lb 1x5

Bench Press:
Dan 217.5 lb 3x5
Katy 57.5 lb 3x5

Complete on the minute:

Step Up – 10 Reps (24" box, 40lb dumbbells / 4 bumpers, 20lb dumbbells)
Dips – 12 Reps (ring dips, blue band)
Down and Back pasture sprint

*Perform one of the above movements on the minute. Alternate movements each minute until 5 Rounds have been completed (15 minutes).

Dan completed 3 rounds, Katy completed all 5

9/1/15

Deadlift:
Dan 305 lb x5
Katy 115 lb x5


For Time: (break up sets and reps however you want)
50 strict pullups (blue band)
100 Swings (53lb, 35lb)

Katy 11:41
Dan 9:00

Accessory:
Chinups / Toes to bar 6/5/4/3/2/1

8/31/15

Squat:
Dan 305 lb 3x5
Katy 100 lb 3x5

Press:
Dan 127.5 lb 3x5
Katy 50 lb 3x5


5 Rounds:

5 Thrusters (115lb, 45lb)
7  KB Bombs / Ball Slams (53 lb, 12 lb)
9 Burpees
12 Double Unders / 24 Single Unders


~16:00 / 17:15

8/29/15

5 rounds:

8 pullups (blue band)
8 squats (185lb, 75lb)
8 dumbbell press (40lb, 20lb)

8/24/15

Squat:
Dan 300 lb 3x5
Katy 95 lb 3x5

Press:
Dan 125 lb 3x5
Katy 47.5 lb 3x5


On the minute x 10 minutes:
8 Swings (dan 53lb, katy 20lb)
4 burpees

8/21/15

Powerclean

Katy 62.5lb 5x3
Dan 210lb 5x3

Max chin-ups

Katy 6, 5, 6
Dan 13, 10, 8

Complete 5 rounds for time:

Deadlifts – 7 Reps (katy 95lb, dan 255lb)
Double Unders – 21 Reps (katy single under x 40 reps)

Katy 7:33
Dan 11:51

8/20/15

Squat
Dan 285 lb 3x5
Katy 105 lb 3x5

Bench
Dan 215 lb 3x5
Katy 55 lb 3x5

Complete 3 rounds for time:

DB Walking Lunge – 20 Reps (Dan 40lb dumbbells, Katy 20 lb dumbbells)
Strict Pull Ups – 15 Reps (Katy blue band)
Single Arm KB Power Clean – 10 Reps (5 RT, 5 LT) (Dan 53lb, Katy 20lb)

*For DB Walking Lunges, hold two KB’s suitcase style.

Dan 11:15

Katy 11:40

8/19/15

Dan:   Bank of America Tower

2 - 2 - 4 - 4 - 6 - 6 - top - 6 - 6 - 4 - 4 - 2 - 2

8/18/15

Deadlift
Dan 300 x5
Katy 110 x5

For Time:
100 Reverse Wall Walk/Pushup - Incline Pushups
100 KB Bombs (53lb KB) - 12 lb Ball Slams
100 Evil Wheels - Situps

Katy completed all reps in 19:40

Dan completed 38 wall walk / 75 KB bombs / 75 Evil Wheels in 35:45

8/17/15

Press:
Dan 120 lb 3x5
Katy 45 lb 3x5


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

After cycle is completed 7 times complete:
25 lbs Pull Ups – 7 reps
Rest 3 minutes between sets

Katy: 45, 47.5, 50, 52.5 (7 total misses)

Dan: 95, 105, 115, 125 (0 bear misses, 4 pullup misses).   7 penalty pullups at end

8/15/15

Fight Gone Worse

Complete three rounds of 1 minute at each station.  Rest 1 minute between rounds.

50 lb DB Thrusters
95 lb Power Snatch
20″ Box jump
95 lb Push Press
Row for calories

Dan: 222 total

DB 30lb Thrusters, total 54

PS 95lb, total 24

BJ, total 45

PP 95lb, total 42

Row, total calories 57

Katy: 204 total

DB 12lb thrusters, total 67

PC 45lb, total 30

BJ (bench), total 41

PP 45lb, total 40

Row, total calories 26

8/14/15

CFF Total: 3 attempts per lift at a 1RM

Dan:  1230 lb total
Power Clean - 245 lb
Squat - 355 lb
Bench Press - 265 lb
Deadlift - 365 lb

Katy: 420 lb total
Power Clean - 75 lb
Squat - 130 lb
Bench Press - 70 lb
Deadlift - 145 lb

8/13/15

Squat

Dan 275lb 3x5

6 Rounds for time:

5 box jumps, 30 inch (24" box + two 45lb bumpers)

10 Supine ring rows

200 meter row

13:15

8/11/15

Katy:

Deadlift 95lb x5, 105lb x5

Pullups (Blue Band) 5, 4, 3


AMRAP in 9 min:
6 pullups (blue band)
6 press/push press (45lb)
6 burpeees

Completed 4 rounds

8/10/15

Squat 
Katy 100lb 3x5
Dan 265lb 3x5 (no belt)
Press
Katy 52.5lb, 1 set, push press 2 sets
Dan 115lb 3x5

Complete 6 rounds for time:

Hang Power Clean @ 75% of 1 RM – 3 Reps
5-10-5 yd Sprint
Rest 90 seconds

Katy 10:48, cleaning 45lb

Dan:
Station Workout: 4 rounds
250m row (timer for the rest of the exercises)
44lb Swings (30, 20,20,20)
Chinup + toes to bar
95lb Thrusters (10,10,10,10)

8/8/15

Complete as many rounds as possible in 12 minutes:

Dynamic Push Ups – 10 Reps
40 lb Ball Slams – 10 Reps
100 yd Sprints

Katy 6 rounds +pushups, 8 ball slams

(elevated pushups, 20 lb ball slam)

Dan 7 rounds (35lb kb bombers, 10 cal row for sprints)

8/7/15

Power clean 5x3

Katy 60lb 

6 rounds:

3 deadlifts
max pullups (with band)
30 jump rope

Katy 9:20

8/4/15

Deadlift:
Dan 295 lb x5
Katy 100 lb x5

Pullups:
Dan 12, 8, 7
Katy (blue band) 5, 4, 3



Tabata Sledgehammer (Dan 13, Katy 10)
Rest 1 min
Tabata Burpees (Dan 5, Katy 4)
Rest 1 min
Tabata Sledgehammer (Dan 12, Katy 10)

8/3/15

Squat
Dan: 255 lb 3x5
Katy: 95 lb 3x5

Press
Dan: 110 lb 2x5, 1x8
Katy: 50 lb 3x5

40 yard shuttle (10 out and back x2)
3 power clean (45lb, 155lb)
5 front squat (45lb, 155lb)
Max Dips (15, 15, 10)(12, 10, 10)

3 Rounds in 6:56

8/1/15

8 Rounds:
6 toes to bar
3 thrusters (135 lb)
Row 45 sec (avg 200m)

Rest 1 min

~ 22 - 24 minutes


Dan, with 20 lb vest:
Chinups - 10, 6, 5
Diamond Pushups - 15, 10

7/31/15

Powerclean:
Dan 205 lb 5x3


AMRAP in 11 min:
5 KB snatches, 53 lb (alternating arm each round)
5 chinups
5 burpees

Dan completed 6 rounds

7/30/15

Squat:
Dan 215 lb 2x5, 1x10
Katy 90 lb 3x5

Bench:
Dan 212.5 lb 3x5
Katy 52.5 lb 3x5

6 Rounds:
15 pushups (Katy hill incline)
Down and back pasture sprint (Dan subbed 53lb KB swings - 12,13,15,15,20,20)

7/28/15

Deadlift
Dan: 225lb x5
Katy: 95lb x5

Pullups:
Dan (+10lb) 11, 8, 6
Katy - Jumping pullups

On the minute for 15 minutes (15 rounds)
2 power clean (155lb, 55lb)
7 Box Jumps (24", bench)

7/27/15

Squat:
Dan 210 lb 2x5, 1x10
Katy 110 lb 3x5

Press:
Dan 107.5 lb 2x5, 1x10
Katy 47.5 lb 3x5 

Complete 4 rounds for time: (Dan 30lb dumbbells, Katy 10lb dumbbells)

DB Thrusters – 10 Reps
DB Walking Lunges – 20 Reps (10 RT/ 10 LT)
DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)

*DB Push Up to Row is performed by doing one push up followed by one single arm row.

Dan completed 3 rounds in 16:15

Katy completed 4 rounds in 18:40

7/23/15

Squat
Dan 205 3x5
Katy 105 3x5

Bench Press
Dan 205 3x5
Katy (resetting) 50 3x5
 
50 yd sprints 7-10
Katy: 10 sprints (8.43-9.53)


Dan: 5 rounds of:
Row 250m
1 min evil wheel (14, 14, 14, 14, 10)
1 min 85lb thruster(15, 15, 15, 15, 10)

7/21/15

Find 1 RM Box Jump 

Katy 2 on bench, 1 on plyo box

Deadlift 5 RM 

Katy 125 1x5

Complete as many rounds as possible in 12 minutes:

40 lb Ball Slam – 10 RepsTowel Pull Up – 5 Reps

Katy 9 rounds +8 ball slams
Dan 8 rounds (35lb kb bombs)


Dan: Bank of America Tower
2 - 2 - 4 - 4 (20 break for call) 6 - 6, top - 6 - 6 - 4 - 4 - 2 - 2

Weighted chin-ups:
35lb x 6, 6
BW x 6, 6

7/20/15

Squat:
Katy: 100lb 3x5
Dan: 200lb x 5, 5, 15

Press:
Katy: 45lb 3x5
Dan: 130lb x4, 5, 2

5 Rounds of:
12 walking barbell lunges (45lb, 95lb)
12 Bench Dips / Dips
Down and Back pasture sprint

Dan completed 4 rounds, Katy completed 5 rounds

7/18/15

Complete 4 rounds:

One round is 7 cycles of the following complex:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

Rest 90 seconds between rounds

Katy 45lb, 2 rounds, 50lb 2 rounds

3 penalty burpees

7/17/15

Chinups:
Katy: legit jumping chinups! x 3,3,3
Dan: 15, 10(+25lb), 6(+25lb), 9

8 minutes, on the minute:
Katy: 10 swings (35lb), 30 yard shuttle
Dan: 53lb american swings x 22,19,15,15,15,12,12,15 (125 total)

7/16/15

Squat

Katy 95 3x5

Bench

Katy 62.5 2x5, failed on last set

7/14/15

Deadlift

Katy 120 1x5
Dan 345 x1

Pullups

Katy: jumping pullups 6, 6, 4
Dan 14, 9, 8

Katy:
8 rounds
Sprint 75 yds
Max pushups for 60 seconds

155 pushups (from knees)

Dan:
8 person pat and go x 30 minutes, 10 pushups after each for 120 total

7/11/15

Pullups
Dan (+10lbs) 11, 8, 7
Katy - jumping pull-up practice

6 Rounds:
30 seconds max deadlifts, 30 seconds rest (185lb, 85lb)
30 seconds max burpees, 30 seconds rest

Dan - 51 deadlifts, 34 burpees
Katy - 41 deadlifts, 43 burpees

7/9/15

Squat:
Dan 280lb 3x5
Katy 90lb 3x5

Bench Press:
Dan 210lb 3x5
Katy 60lb 3x5


2 rounds in 5 minutes of:

30 Walking lunges, plate overhead (10lb, 45lb)
10 dips/bench dips

7/7/15

Deadlift
Katy 115 1x5 (straight bar)
Dan 335 1x5

Pullups
Katy (attempted jumping pull-ups) 3, 3, 2
Dan 13, 10, 8



6 rounds for time: 

Sandbag shouldering (Kettlebell 1 round, 45lb bumper 5 rounds)
Sprints 

Katy 10:14

7/6/15

Squat
Dan 275lb 3x5
Katy 85lb 3x5

Press
Dan 125lb 3x5
Katy 47.5lb 3x5

AMRAP in 10 minutes:
3 Push Press (45lb, 145lb)
5 Ball Slams (12lb) / KB Bombs (53lb)
20 Russian Twists (10 per side) (10lb / 35lb)

Both completed 8 rounds

7/5/15

Dan:

7 rounds, 1 min each of:
Row 250M
Wall Sit
Jumprope
Evil Wheel
35lb KB swing

35 min total

7/4/15

Complete for time:

300 yd Shuttle (pasture length x6)

Rest 3 minutes

Deadlift – 15 Reps (95lb / 225lb)
Pull Up / Ring Row – 15 RepsDips / Bench Dips – 15 Reps
Deadlift – 10 Reps (95lb / 225lb)
Pull Up / Ring Row – 10 Reps
Dips / Bench Dips – 10 Reps
Deadlift 5 Reps (95lb / 225lb)
Pull Up / Ring Row – 5 RepsDips / Bench Dips – 5 Reps

Rest 3 Minutes

300 yd Shuttle

17:30 / 17:45 Total time

7/3/15

Powerclean
Katy 62.5 lb 5x3
Dan 210 lb 5x3

AMRAP in 12 minutes:
Row 15 calories
10 ring rows
5 thrusters (55lb, 115lb)
Katy 4 rounds, Dan 4 rounds + 15 calories + 10 ring rows

6/29/15

Squat
Dan 270lb 3x5
Katy 80lb 3x5

Press
Dan 122.5 lb 3x5
Katy 45 lb 3x5

Pasture sprints x10, rest was the walk back

6/26/15

Power Clean
Dan 205lb 5x3
Katy 60lb 5x3

15-10-5 of:
Bench Press (175lb, 45lb)
Dips (did not complete/bench dips)
Pullups/Ring Rows

6/25/15

Squat
Dan 265lb 3x5
Katy 75lb 3x5

Bench
Dan 205lb 3x5
Katy 57.5lb 3x5

5 rounds:
5 hang clean (155lb, 45lb)
50 yard sprint

6/23/15

Deadlift

Dan 325 1x5
Katy 110 1x5(straight bar)

AMRAP in 8 minutes
Max rep supine ring row/straight bar row (48/45)
5 Ball Slams/53lb KB bombs

8 rounds for both

then

6 pasture sprints (down and back), 90 sec rest between sprints

6/22/15

Squat
Dan 260lb 3x5
Katy 95lb 3x5

Press
Dan 120lb 3x5
Katy 55lb 3x5 (push press)

Five rounds for total reps of:

Thrusters – Max Reps in 15 Seconds (95lb, 20lb dumbbells) (6,6,6,6,7 / 6,5,5,5,6)
Rest 45 Seconds
Pull Ups/Ring rows – Max Reps in 15 Seconds (6,6,6,6,7 / 7,8,7,6,8)
Rest 45 Seconds
Burpees – Max Reps in 15 Seconds (5,5,5,5,5 / 5,5,5,4,5)
Rest 45 Seconds

6/19/15

Power clean
Katy - 55lb 3x5

For time
100 yard sprint (pasture and back, 10 double unders)
20 hang cleans (45lb bar, 45lb dumbbells)
20 chinups (ring rows)
100 yard sprint (pasture and back, 10 double unders)
15 hang cleans (45lb bar, 45lb dumbbells)
15 chinups (ring rows)
100 yard sprint (pasture and back, 10 double unders)
10 hang cleans (45lb bar, 45lb dumbbells)
10 chinups (ring rows)
100 yard sprint (pasture and back, 10 double unders)
5 hang cleans (45lb bar, 45lb dumbbells)
5 chinups (ring rows)
100 yard sprint (pasture and back, 10 double unders)

13:09, 15:00

6/18/15

No squat (sore backs)

Bench

Dan 195lb x 5,5,8
Katy 55lb 3x5


AMRAP in 12 minutes
10 pushups
30 sledge hits (15L,15R)
10 dips
30 yards farmers carry (45 lb plates, 30lb dumbbells)

6/16/15

Deadlift
Dan 225lb x3, 315lb x5
Katy 85lb x3, 105lb x5 (straight bar)

Pullups
Dan (+5lbs) 10,7,8
Katy (assisted) 7,5,6

6 rounds for time:
10 KB swings (53lb, 35lb)
10 double unders/box jumps
20 yard bear crawl

10:11, 11:54

6/15/15

Squat
Dan: 255lb 3x5
Katy 95lb 3x5

Press:
Dan: 115lb 3x5
Katy: 50lb 3x5

Complete every 90 seconds:
Sprint (dan back ramp x3, ~140 yards, katy pasture x2)
Ground to Overhead – 5 Reps (dan 185lb x 1 round, 165lb x 4 rounds, katy 55lb)
Ball Slam – 12 Reps (dan 62lb KB swings, katy 12lb medicine ball)

*Every 90 seconds, complete one of the above exercises.  Alternate through until your have completed 5 rounds of each or 15 total rounds.

6/13/15

Dan:

for time, any combination of sets/reps: 

40 Bench Press, 195lb

40 Reverse Wall Walk + Pushup

28:20

6/12/15

Pullups:
Dan 12,11,9
Katy 3x7 (assisted)

Tabata Deadlift (GFY challenge)
Dan: 30 reps at 245lb
Katy: 31 reps at 95lb

6/11/15

Squat:
Dan 180lb x3, 250lb 3x5
Katy 90lb 3x5

Bench:
Dan 210lb x3, 190lb 2x7
Katy 50lb 3x5

Pasture sprints with sled x6 (sprint down, walk back.  Rest while other runs)
Dan 45lb plate + Rock bag
Katy 45lb plate

6/9/15

Dan:  Deadlift up to 305x5

Katy:  Straight Bar Deadlift 65x5, 85x5, 95x5

Both:
1 Min – Dynamic Push Up – Max Reps (25,20,20) (20 legit man pushups)
1 Min – Walking Lunges holding 45 lb Plate – Max Reps (25,20,25)
1 Min – Russian Twists w/ 45 lb Plate – Max Reps (40,40,45)
Rest 1 Minute

6/8/15

Dan:

30 minutes pat and go, 8 people

Squat:  245 3x5
Press:  110 3x5

3 rounds in 10:20
5 clean and jerk, 165lb
7 pullups
9 toes to bar

6/6/15

Dan:
Pat and go (football) with 8 people - 30 on, 5 rest, 15 on

Work hardening/breathdown ~30 minutes
with pack on, total of:
25 chin-ups
30 tire flips
sledge hits 30L/30R
misc hose carries


Both completed 6 rounds of:
Complete as many rounds as possible in 14 minutes:
Right arm Push Press – 10 Reps RT (dan 50lb DB, katy 20lb DB)
Swings – 14 Reps (dan 50lb DB, katy 35lb KB)
Left arm Push Press – 10 Reps LT(dan 50lb DB, katy 20lb DB)
45 second Plank

6/5/15

Power Clean

Dan - 190lb 5x3
Katy - 50lb 5x3

3 Rounds, 90 seconds of rest between rounds

5 hang clean (dan 155lb, katy 45lb)
10 chinups/ring rows
5 hang clean (dan 155lb, katy 45lb)
15 ball slams/kb slams
5 hang clean (dan 155lb, katy 45lb)
10 burpee box jumps

6/2/15

Deadlift:
Dan up to 295 x5
Katy up to 115 x5

Pullups:
Dan 11, 7
Katy did ring rows x2

Then...
AMRAP in 12 minutes
Thruster – 2 Reps (dan 135lb, katy 20lb dumbbells)
Overhead hold x 15 seconds
Dan 8 pullups, 8 knees to elbows/Katy 8 ring rows, 8 situps

Dan had 4 rounds


Dan 1.25 mile jog with the dogs