Andy

Performance

3 rounds (I only did 2) = 21:15

200m run

15 thrusters @ 75 lbs

200m run

15 burpees over bar

200m run

15 power cleans @ 75 lbs

August 30 Workout

Warmup

2 rounds:

Banded single-leg adduction, 12 reps/leg

1 1/4 goblet squats, 10 reps

Dumbbell box jumps, 5 reps @ 12 lbs 12"

Strength

Front squat = 109

72.5%

5 @ 109 lbs

5 @ 109 lbs

5 @ 109 lbs

6 @ 109 lbs

Fitness

5 rounds (only did 4 + 61) = 15:00

50 single unders

20 kettlebell swings @ 53 lbs

12 toes to bar

* 15 min timecap

Orange-Glazed Meatballs

With crispy broccolini and rice.  I liked this.

August 28 Workout

Strength

Shoulder press = 71 lbs

72.5%

5 @ 71 lbs

5 @ 71 lbs

5 @ 71 lbs

5 @ 71 lbs

Performance

Every 3 min for 15 min = 1:28-1:28-1:29-1:30-1:42

200m run

7 pullups

7 pushups

Record split times.

Steak Fajitas

With kiwi salsa and crispy beans.

August 27 Workout

Performance

5 rounds = 29:23

400m run

10 front squats @ 85 lbs

10 deadlifts @ 85 lbs

10 burpees over bar

Was supposed to do 12 deadlifts per round but I misread the board.

Summer Corn and Chicken Pizza

With tomatoes, scallions, and adobo sauce.

Sesame Beef Stir Fry

With sugar snap peas and basmati rice.

August 21 Workout

Performance

3 rounds = 24:23

800m run

20 hand release pushups

15 toes to bar

August 20 Workout

Performance

5 rounds = 24:02

20 cals assault

10 power clean + hang power clean + thruster @ 75 lbs

20 pullups

200' farmer carry @ 62 lbs

Teamed with Geoff Shepherd.

Chipotle-Glazed Pork Chops

With garlic mashed potatoes and roasted broccoli.  This was very good.

Crispy Salmon

With bok choy, wasabi lime dressing, and soy-infused rice.  This was really good.

August 18 Workout

Warmup

2 rounds:

Seated banded lat pulldown, 10 reps

Handstand hold (wall-facing), :15

Jumping good mornings, 10 reps

Strength

3 sets:

Press complex = 85 lbs

1 shoulder press + 2 push presses + 10 sec stability hold, building

1 @ 65 lbs

1 @ 75 lbs

1 @ 85 lbs

Rest :30

Chin-over-bar hold, :15

Rest 1:00

Performance

15 min AMRAP = 6 + 8

20 double under attempts

3 rope pullups + 3 knees to elbow

9 double dumbbell ground to overhead @ 20 lbs

Rosemary Beef Skewers

With garlic ciabatta and charred veggies.

August 16 Workout

Warmup

2 rounds:

Banded good mornings, 10 reps

Hollow to arch rolls, 5 reps

Band pull-aparts in front, 12 reps

Strength

Deadlift = 183 lbs

Supposed to be at 90%, did 80% instead

1 @ 183 lbs

1 @ 183 lbs

1 @ 183 lbs

1 @ 183 lbs

1 @ 183 lbs

Performance

4 rounds = 36-26-25-23

1:00 muscle snatch @ 75 lbs

1:00 front squats @ 75 lbs

1:00 burpee over bar

Rest 1:00

Personal Pizzas

With proscuitto, artichokes, and fresh mozzrella.

August 13 Workout

Performance

20 min AMRAP = 1 + 59

50 cal row

40 squat cleans @ 75 lbs

30 pullups

20 burpee box jumps @ 24"

500m run together

Partnered with David W.

Smoky Chicken Tacos

With charred corn, sautéd veggies, and salsa fresca.

August 12 Workout

Back squats = 136 lbs

90%

1 @ 136 lbs

1 @ 136 lbs

1 @ 136 lbs

1 @ 136 lbs

4 @ 136 lbs

PR for back squats!

The Seven

Mobility

2 min per leg, couch stretch

1:00 per side, foam roll lats

1:00 foam roll t-spine

2 min in bottom of squat

Warmup

Lateral band walks, 10 steps each way

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

Ski-erg, 12 strokes

Performance

7 rounds (only completed 4 + 14) = 25:00

7 pike pushups

7 thrusters @ 75 lbs

7 knees to elbow

7 deadlift @ 135 lbs

7 burpees

7 ketlebell swings @ 53 lbs

7 pullups

Pistachio-Crusted Chicken

With quinoa and chopped cucumber jalapeño salad.

August 7 Workout

Fitness

12 min AMRAP = 5 + 19

12 kettlebell sumo deadlift high pulls @ 53 lbs

:30 plank

10 assault cals

Greek Gyro Skewers

With roasted zucchini, baked pita chips, and tzatziki.

August 6 Workout

Performance

For time = 23:22

30 toes to bar

400m run

15 thrusters @ 75 lbs

800m run

15 thrusters @ 75 lbs

400m run

30 toes to bar

Roasted Salmon

With crispy potatoes, burst tomatoes, and green beans.

August 4 Workout

Fitness

For reps = 255

5:00 row for cals

Rest 1:00

2:00 suitcase carry @ 44 lbs

Rest 1:00

5:00 row for cals

Rest 1:00

2:00 goblet squats @ 44 lbs

Rest 1:00

5:00 row for cals

Rest 1:00

2:00 dumbbell push press @ 20 lbs

August 3 Workout

Warmup

2 rounds:

Banded squats, 10 reps

Hollow rock :20

Sitting dumbbell shoulder press @ 10 lbs, 10 reps

Strength

Front squats = 120 lbs

80%

3 @ 120 lbs

3 @ 120 lbs

3 @ 120 lbs

4 @ 120 lbs

Fitness

3 rounds = 9:19

15 wallballs @ 16 lbs

10 burpees

15 situps

10 box jumps @ 24"

Hoisin-Glazed Meatballs

With roasted sweet potato and broccolini.

July 31 Workout

30 min row = 337 cals

+5 PR!

July 30 Workout

Performance

3 rounds = 26:40

30 cal row

15 synchro front squats @ 85 lbs

30 assault cals

15 synchro burpee pullups

Partnered with Peter U.