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

6/1/15

Dan:

AM: Pat and Go (football) 4 people x 15 minutes, 8 people x 30 minutes

PM:
Squat 225 3x5
Press 105 5x5

3 rounds at 50lb
DB Power Snatch – 8 Reps (alternating)
 Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds

Interrupted by call

2 rounds at 70lb
DB Power Snatch – 8 Reps (alternating)
Elevated Pushups– 10 Reps
Row – 20 Calories
Rest 45 seconds

Katy:
Squat 85lb 3x5
Press 45lb 1x5, 50lb 2x5

5 rounds of:

KB Power Snatch – 8 Reps (alternating)
 Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds