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