June 26 Workout

Performance

5 rounds, each for time = 1:13-1:24-1:33-1:35-1:34

150m row 

10 burpees over rower

Rest 1:00

June 25 Workout

For time = 20:45

100 back squats @ 95 lbs

1600m relay run (teammates alternate every 200m, every athlete must run at least twice.)

100 pullups

300 double unders

Teamed with Stevens P. and Michael C.

After the back squats are completed, the lighter bar must remain off the ground for the entire rest if the workout.  If the bar touches the ground, there is a 10 burpee penalty.  Legs must be straight when holding the bar.

I substituted jumping chest-to-bar for pullups and 3:1 single unders for double unders.

Southern Pork Chops

With collard green-potato hash and black pepper gravy.

Open Faced Turkey Patty Melts

With mushrooms, gruyère, and arugala salad.

Shrimp Lo Mein

With udon noodles, green beans, and carrots.

June 23 Workout

Warmup

3 rounds:

Forward band walk, 8 steps forward + 8 steps backward

Hollow rock :20

Kneeling banded hip thrusts, 10 reps

Strength

Bench press = 130 lbs

1 @ 75 lbs

1 @ 95 lbs

1 @ 125 lbs

1 @ 130 lbs

Fitness

3 rounds = 10:09

12 dumbbell sprawls @ 25 lbs

16 row cals

24 situps

Hawaiian Pizza

With prosciutto, caramelized pineapple, and spiced honey.

Pork and Chinese Eggplant Stir-Fry

Over brown rice.

June 21 Workout

Warmup

3 rounds:

Banded W's, 7 reps

Dumbbell inverted iron crosses, 7 reps

Tempo pushups, 31x1, 5 reps

Strength

Shoulder press = 98

1 @ 73 lbs

1 @ 83 lbs

1 @ 93 lbs

1 @ 98 lbs

Performance

For time = 9:01

18-15-12-9

Pullup

Row cals

Steak Tagliata

With rosemary sweet potato wedges and arugala salad.

June 18 Workout

Thrusters = 115 lbs

1 @ 115 lbs

PR!

For time = 15:01

75 thrusters @ 75 lbs with handstand hold

75 toes to bar with chin over bar hold

75 burpees over partner

Teamed with Kelly Z and Sara A.

June 15 Workout

Strength

10 @ 45 lbs

4 @ 63 lbs

3 @ 81 lbs

2 @ 88 lbs

2 @ 94 lbs

1 @ 100 lbs

1 @ 113 lbs

1 @ 119 lbs

1 @ 123 lbs

1 @ 125 lbs

1 @ 130 lbs

1 @ 135 lbs

1 @ 145 lbs

1 @ 150 lbs

1 @ 151 lbs

150m row

10 burpees over rower

Smoky Beef Tacos

With peppers, guacamole, and radish.

June 14 Workout

Warmup

2 rounds:

Superman to hollow hold, 5 reps

Straight-arm banded lat pulldowns, 10 reps

Plate Romanian deadlift, 10 reps @ 10 lbs

Skill

8 - 10 min to work on kipping skills

Performance

20 min AMRAP = 2 + 4

10 pullups

20 V-ups

30 pushups

40 kettlebell swings @ 53 lbs

500m row

Sriracha Turkey Burgers

With sweet potato crisps and mixed green salad.  This was really good!

Palak's South Indian Shrimp Curry

With coconut milk and basmati rice.

June 12 Workout

Strength

Bench press = 68 lbs

55%

5 @ 68 lbs

5 @ 68 lbs

5 @ 68 lbs

5 @ 68 lbs

Fitness

3 rounds = 6:36

30 plank shoulder taps

10 roll to candlestick

20 kettlebell swings @ 53 lbs

Rest 5:00

2000m row for time = 10:03

Serrano Steak

With mango slaw and cilantro-lime rice.

Orzo and Chorizo Casserole

With burst tomatoes, mozzarella, and spinach a lá Crystal.

June 7 Workout

Warmup

2 rounds:

Single-leg glute bridge, 10 reps/leg

Sumo squat, 7 reps

Single-arm dumbbell row, 10 reps/arm @ 10 lbs

Strength

Front squats = 68 lbs

55%

5 @ 68 lbs

5 @ 68 lbs

5 @ 68 lbs

5 @ 68 lbs

Performance

4 rounds (including rest) = 12:54

12 jumping lunges

30 single and double unders

100m farmer carry @ 53 lbs

Rest 1:00

June 5 Workout

Strength

Shoulder press = 60 lbs

80%

5 @ 60 lbs

5 @ 60 lbs

5 @ 60 lbs

5 @ 60 lbs

Performance

10 min AMRAP = 3 + 1

5 pullups

5 bar dips

30 double unders

Lemon-Basil Shrimp Skewers

With orzo and avocado salad a lá Crystal.

June 2 Workout

Warmup

3 rounds:

Overhead plate squats, 8 reps @ 10 lbs

Banded face pulls, 10 reps

Chinese plank :15

Strength

Shoulder press = 58 lbs

80%

5 @ 58 lbs

5 @ 58 lbs

5 @ 58 lbs

5 @ 58 lbs

Should have been 60 lbs.

Performance

4 rounds, each for time: 2:03 / 2:15 / 2:45 / 2:31

200m sprint

5 power cleans @ 85 lbs

15 wallballs @ 16 lbs

Rest 1:30 between rounds

Tomato-Garlic Ragu

With beef, thyme, and zucchini a lá Crystal.