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