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