July 28 Workout

5 rounds for time = 24:30

15 deadlifts @ 103 lbs

20 burpees over bar

60 single unders

July 25 Workout

5 sets = 2 + 6 / 2 + 5 / 2 + 4 / 2 + 1 / 2 + 5

3 min AMRAP

3 power snatch @ 43 lbs

4 assault cals

5 reverse burpees

Rest 1:00

AEP #4

Double tabata row for cals = 83

Rest 2:00

12 min EMOM 

Minute 1: 100m run

Minute 2: kettle bell swings @ 35 lbs = 17

Rest 4:00

12 min EMOM

Minute 1: Row for cals = 8

Minute 2: wall balls @ 14 lbs = 13

I maintained the numbers the entire time.  Did this with Jaime and Mahak.

July 23 Workout

10-15 min focused mobility

"Nancy"

5 rounds for time: 20:13

400m run

15 overhead squats @ 33 lbs

July 21 Workout

3 Sets:

Shoulder press x 10 @ 52 lbs

Rest :30

Ring rows x 10

Rest 1:30

Teamed up with Ruth.

For Time: 11:10

30 burpees

3 rounds:

3 wallwalks

12 toes to bar

30 burpees

Achieved Sport-level.

Thai-Style Beef

With carrot noodles and sriracha peanut sauce.  The sauce was pretty good.

AEP #3

12 min AMRAP = 3 + 10

20 cal row

20 sprawls

20 Russian twists @ 14 lb ball

Rest 4:00

12 min AMRAP = 3 + 67

10 cal assault

30 Army crawlers

50 single unders

Rest 4:00

12 min AMRAP = 5 + 200

200m run

20 walking lunges

Tortellini and Kale Gratin

With tomato, basil pesto, and mozzarella.  This tasted good.

Poached Cod in Chorizo-Fennel Broth

With orange, zucchini, and pueple sweet potato crisps a lá Crystal.

Overhead Squat PR

Overhead squat

5 sets x 1 rep, building @ 40 lbs

Rest 1:30-2:00 between sets

Overhead squat PR!  Teamed with Karen and Ruth.

12 min AMRAP = 4+9

5 pistols on box right leg

15 box jumps @ 24"

5 pistols on box left leg

200m run

Warm Spinach and Spicy Chorizo Salad

With blistered tomatoes and feta-crusted corn on the cob.  I forgot to put the cilantro on the corn.  The chorizo was tasty, but chorizo always is.

July 13 Workout

3 sets:

Deadlift, 5 reps @ 113 lbs

Rest :30

Single-arm dumb bell row, 10 reps/arm @ 25 lbs

3 rounds for reps = 77-69-65

1:00 kettle bell swings @ 44 lbs

1:00 hand release push ups

1:00 slam balls @ 20 lbs

Assault for cals

Rest 1:00

Seared Steak and Crispy Potato Salad

With tomatoes, green beans, and shallot pan sauce.  The steak and sauce were very good.  The sauce was still very thin though.

Chicken and Cold Soba Noodle Salad

With snow peas, mango, and garlic-scallion vinaigrette a lá Crystal.  Soba is yummy.

July 11 Workout

8 rounds:

3:00 per round

5 Lunge push press @ 35 lbs

8 knees to elbow

10 burpees over bar

AEP #2

4 sets: 11-9-3-4

8 min to perform:

600m run

30 kettle bell swings @ 44 lbs

30 sit ups

30 single unders

Assault for cals remaining

July 9 Workout

12 min mobility

"Cindy"

20 min AMRAP = 11 + 3

5 pull ups

10 push ups

15 air squats

Achieved Competitor level!

July 7 Workout

3-position clean (floor, launch, high hang) @ 73 lbs

12 min to build to a heavy set

4 sets, each for time: 

15 cal row

12 box jumps @ 24"

9 toes to bar

Rest 1:30 between rounds

Achieved Competitor level!

Garlic-Lime Chicken

With avocado salsa verde and spiced honey-butter corn.

Pan-Seared Pork Chops

With pineapple-serrano relish and spicy cheddar grits.

July 4 Workout

Partner 20 min AMRAP: 6

12 bar facing burpees

10 deadlifts @ 53 lbs

8 hang power cleans @ 53 lbs

200m run

Juicy Lucy Burger

With tomato-red onion jam and charred romaine a lá Crystal. This was pretty delicious.

AEP #1

10 min AMRAP: 4 + 40 (single unders)

200m run

40 single unders

Rest 4 min

10 min AMRAP: 3 + 16

10 cal assault

8 renegade rows @ 25 lbs

Rest 4 min

10 min AMRAP Ladder (increasing by 5's): 3 + 52

5 cal row

5 squats

5 kettle bell swings @ 53 lbs

June 30 Workout

4 sets:

Snatch grip push press x 2 building @ 45 lbs

Superman hold x :20

Rest 1:00

4 rounds for time = 20:00

15 cal row

3 wall walks

:30 chin over bar hold

:30 hollow rock

Chipotle-Rubbed Chicken Salad

With pico de gallo and avocado.

Seared Serrano Steak

With sweet mango slaw and cilantro rice.

AEP Test #2

30 min AMRAP: 3 + 535

400m run

100m farmer carry @ 53 lbs

30 squats to target

15 burpees to a 45 lb plate

Warm Farro and Shrimp Bowl

With wax beans, sweet bell peppers and shallot citronette.

June 25 Workout

4 sets:

Romanian deadlift - 8 reps @ 55 lbs

Rest :30

Single leg glute bridge - 10 reps

Rest 1:00

For time: 13:17

50-40-30-20

Single unders (100-80-60-40)

Kettle bell swings @ 35 lbs

15-12-9-6 rope raises

June 23 Workout

Plyometric Training

3 sets:

Max height jump touch x 5

Split squat box jump x 20 @ 8"

Depth jump x 5

Every 2 min for 18 min

3 front squats @ 53 lbs

5 reverse burpees

7 box jump overs @ 24"

AEP Test #1

30 min rows for cals = 311

June 17 Workout

4 sets:

Overhead squats, 2 reps building

Rest 2:00

4 rounds for time: 19:08

16 single arm kettle bell overhead walking lunges

24 box jumps @ 24"

4 wall walks