9/6/16

Deadlift

Katy 110lb 1x5

Chin-ups

Katy 3, 2, 2 jumping chin-ups

9/5/16

Squat

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

*Complete a total of 6 rounds.

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

Dan 6 rounds

Katy 5 rounds

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)

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

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

Katy 4 rounds in 13 minutes

(using 15lb dumbbells for lunges, 12lb ball slams, hand release pushups)

8/19/16

Squat

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

8/16/16

Deadlift

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

Katy completed using 55lb bar and band pullups

8/15/16

Squat
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.

then…

Complete for time:

Evil Wheels – 100 Reps (100 Russian twists, 10lb plate)

Katy 7 rounds + broad jumps, 8 minutes

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

8/1/16

Squat:
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)

Round 1:
Dan 3 rounds + 10 KB bomb
Katy 3 rounds + 10 ball slams

Round 2:
Dan 3 rounds
Katy 3 rounds + 9 ball slams

7/29/16

Power Clean:
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

2. 45lb / 135lb Thrusters – 6 reps
Sprint 100 yards

3. 45lb / 135lb Thrusters – 7 reps
Sprint 80 yards

4. 45lb / 135lb Thrusters – 8 reps
Sprint 60 yards

5. 45lb / 135lb Thrusters – 9 reps
Sprint 40 yards

6. 45lb / 135lb Thrusters – 10 reps
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

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

7/26/16

Deadlift
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

15:30

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

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

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

7/19/16

Deadlift:
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)

Katy missed  one round, +10 burpees

7/18/16

Squat:
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

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

7/15/16

Power Clean:
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)

Katy 4 rounds

Dan 5 rounds

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

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

7/11/16

Squat:

Dan 230lb 3x5

Katy 50lb 3x5

Press:

Dan 117.5lb 3x5

Katy 47.5lb 3x5

AMRAP in 13 minutes:

3 Anyhow ground to overhead (135lb, 50lb)

5 Push Press/Jerk (135lb, 50lb)

7 Pullups (blue band/ring rows)

9 lateral bar hops

Both got 5 rounds

7/10/16

Dan - row 5k in 19:57

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

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

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

Katy 9:29

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

Katy 8:49

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)

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

5/17/16

Strength

Complete the following on the minute for 8 minutes:

Deadlift – 3 Reps (85lb)
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)

Katy 2 rounds +160m row

Dan 3 rounds +250m row

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

5/13/16

Max Broad Jump

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

*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.

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

5/12/16

Squat

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)

*Rest 2 minutes between each cycle.
*One Cycle consists of 7, 5, and 3 Reps of each exercise.

Total in 13:52

4/25/16

Squat
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

Katy: 4 rounds in 12:57 (small KB and bench dips)

4/19/16

Deadlift

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.

4/18/16

Squat
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

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

Katy total in 13:35

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

4/15/16

Powerclean

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

Katy: 4 rounds + Hang clean, front squat, and 200 meters

4/14/16

Katy

20 minutes of yoga

4/12/16

Deadlift
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)

*Complete 6 rounds or 12 minutes of work

4/11/16

Squat

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

Katy 4 rounds in 9:39

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

*For 5-10-5 yd Sprint shuttle, alternate starting directions every round.
*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

4/5/16

Deadlift

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)

Katy (single unders) 10:15

4/4/16

Squat
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

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

4/1/16

Family bike ride to theater and back
Total 5 miles

3/28/16

Squat
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 – 5 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

3/26/16

5 mile family bike ride in wash

3/24/16

Squat

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

Katy 55lb thruster and hang cleans, 20lb dumbells farmer carry, knee pushups 

13:27 total

3/23/16

Deadlift
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

Katy 10:53 (65lb ground to overhead, 25lb walking lunges, 10lb russian twists)

3/21/16

Squat:

Katy 95lb 3x5

Press:

Katy 50lb 3x5

Dan 120lb 3x5

Both: 40 yard sprints x7.  Rest was 40 yard walk back

3/20/16

Dan:
Work hardening, :40 work/:20 rest for 21 minutes

Row
K2E
Curls
Box Squats
Rope Whips
Jump Rope

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

Even Minutes:

24" Box Jump – 6 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

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

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

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

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

3/5/16

Minute One:  Row for max calories
Minute Two: 2 Push Jerk (55lb/175lb), 5 Supine Ring Rows

Repeat until 100/150 calories reached

Katy completed 100 calories in 14:51
Dan completed 150 calories in 10:31

3/4/16

Dan:
Row 5k in 19:29
Pullups x 6,6,6
Power Clean 225lb 5x3

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

3/2/16

Dan:  Row 5k in 19:35

3/1/16

Deadlift

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

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

2/29/16

Squat
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

*Complete a total of 6 rounds.

Dan 185 push jerk

Katy 65 push jerk, ring rows

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

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

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)