Lynn - Canceled

Deadlift
5-5-5-3-3-3


"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Lynn - Tuesday 05/07/13

Hyena stretch after warm up

Back Squat
5-5-5-3-3-3
0, 8#, 13# to 18" box
13# fail to 4 mats (about 17")
Body weight to 4 mats, 3 x 3

15 minute AMRAP of:

5 DB Push Jerks, 5# DB
7 Step ups, 2 mats
27 full rounds, plus 7 step ups and 3 push press

Finale: hip stretch, 10 sit-ups 1 red band (did 5 with 2 reds first)

Lynn - Saturday 05/04/13

Bench Press
5-5-5-3-3-3
18-33-38-40.5-43-45.5

10 minute AMRAP of:
3 Wallballs, 6# (approximately 9' target, down to an 18" box)
3 Singles
6, 9, 12, 15, 18 Wallballs

Lynn - Wednesday 05/01/13

Deadlift
5-5-5-3-3-3
33-63-83-103-113-123

15 minute AMRAP of:
15 Ring Rows
10 Squats, 18"
5 Knee Raises (hang onto bar, lift one leg at a time...brief moment of air time)
7 full rounds plus 15 Ring Row plus 10 Squats

Finale: Couch stretch, 30 Sit-ups with 2 red bands

Lynn 04/24/13

Bench Press
5-5-5-3-3-3
18 - 33 - 35.5 - 38 - 41.5 - 43

10 minute AMRAP of:
10 Singles
10 KB Swings, 15#
10 Push-ups, 6 showing
1 Burpee (forgot this part!!!)
7 full rounds exactly. Might have been fewer with the added Burpee?

Compare to 08/02/12.

Finale: Flamingo stretch and 1:30 plank

Lyn - Saturday 04/20/13

Back Squat
13 - 5
18 - 5
23 - 5
28 - 5
33 - 5
All to 18" box. Next time, use 12" box and lighter weight again.

4 RFT of:
10 Singles
10 Walking Lunges
10 Ring Rows
5:47? Shoot, I can't find this time anywhere!

Finale: 40 sit-ups with purple band. Next time, use 2 reds.

Lynn - Tuesday 04/16/13

Deadlift
5-5-5-3-3-3
33-5
63-5
83-5
103-3
113-3
113-3

For time:
3 Mini-Gassers
20 Push-ups
2 Mini-Gassers
25 Push-ups
1 Mini-Gasser
30 Push-ups
7:37


Finale: Hip stretch 

Lynn - Saturday 04/13/13

Bench Press
5-5-5-5-5
13-18-18-18-30

12 minute AMRAP of:
3 Barbell Hang Power Cleans, 33#
3 Barbell Push Presses, 18# (last round 33#)
10 Squats
(Last time, 10 full rounds exactly) This time 9 full + 3 +3

Finale: 1:00 plank

Lynn - 04/09/13

Back Squat, 18"
5-5-5-5-5
8-8-13-13-13

10 minute AMRAP of:
10 Ring Rows
10 Deadlifts, 63#
10 Jumping Jacks
5 full rounds plus 10 Ring Rows, 10 Deadlifts

Couch stretch and ham stretch

Lynn - 04/04/13

Bench Press
5-5-5-5-5
8#

4 RFT of:
250m walk
10 Squats, 18" box
10 Push-ups, 8 showing
19:26

Finale: 30 sit-ups, Green band

Lynn - 02/24/13

Back Squat
3 x 5 @ 8# (3 x 15#)

"Half Cindy"
5 Ring Rows
10 Push-ups (6 showing below)
15 Squats (4 x 15#)
6 full rounds plus 5, 10, 9 Squats
Big PR!

Lynn - 02/17/13

Deadlift
33-5
63-5
83-5
93-3
103-3
113-3

15 minute AMRAP of:
1 Downback
20 Singles
10 KB Swings, 15#
5 DB HPC and Jerk

7 full rounds plus 1 Downback, 20 singles, 3 KB Swings

Finale:
2 sets of 25 continuous Push-ups on bar

CLH - 02/11/13

Squat
3 x 5 @ 18# (3 x 15#)

4 RFT of:
10 Wallballs
10 KB Swings
10 Singles
5:10

Finale: 2 sets of 10 dips, 2 sets of 15 sit-ups, red band

CLH - 02/04/13

Press
3 x 30

4 RFT of:
15 Walking Lunges
10 Step Ups (2 mats)
5 Burpees
10 Ring Rows
15 Squats (3 x 15# bumpers - new low!)
12:21

Finale: Flamingo and 30 Purple sit-ups

CLH, CCH - 01/31/13

Squat
CLH - Depth
3 x 5 @ 18#, to 4 x 15# bumpers

1:00 of each, max reps, resting 1:00 between each exercise.

Ring Rows, 24 reps
Squats, 25 reps (4 x 15# bumper)
KB Swings, 29 reps, (15# DB)
Wallballs, 11 reps, 6# ball (4 x 15# bumper)
Sit-ups, 22 reps (green band)
Reverse OH Lunges, 14 reps, (10# bumper)

Finale: Stretch

CCH, CLH - Sunday 01/13/13

Cale
Back Squat
3 x 5 @ 130

10 minute AMRAP of:
1 Downback
10 OH Lunges, 15#
10 Push-ups
10 Box Jumps, 18" (some step ups)
2 full rounds, plus 1 Downback, 10 Lunges, 10 Push-ups, 5 Box Jumps

Lynn
Back Squat
3 x 5 @ 18#, to 3 - 15# plates


10 minute AMRAP of:
1/2 Downback
10 OH Lunges, 10#
10 Push-ups
10 Box Jumps, 1 mat
5 full rounds plus 1 downback and 2 Lunges

Sit-ups - 30 with Purple band

Lynn 01/06/13

Deadlift
5-5-5-3-3-3
33-63-73-83-93-103

12 minute AMRAP of:
7 Wallballs, 10# (4 x 15# bumpers)
7 Burpees (on wall)
7 Ring Rows
5 full rounds plus 1 Wallball

Finale: 30 Sit-ups with Green band. Next time use purple.

CCH Lynn - 01/02/13

Press
3 x 5
CCH - 45 x 5, 65 x 5, 80 x 555 (easy)
Lynn - 18 x 5, 33 x 5, 38 x 555 (hard)

4 RFT of:
20 Singles
15 KB Swings, 1 pood/25#
10 Squats
1 Downback
CLH - 15# KB, squat to 4 x 15 bumpers 11:01
CCH - 1 pood KB 20:44

Finale: 20 Pull-ups and 20 Dips - CLH did ring rows and dips with 2 x purple and 2 x green.