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