wednseday

2 rounds
mobility complex
plyo complex

1) 8 Rounds
3x "The Exercise" hang squat snatch+overhead squat
Instep Stretch

me 65/75/85/95/95/95/95/95
ash 45/50/55/60/60/60/60/60

(2) 8 Rounds
3x Power Clean + Push Press
Pigeon Stretch
me 95/105/115/135/135/135/135/145
ash 50/55/60/75/75/75/75/75

(3) 8 Rounds
3x Squat Clean
Hip Swivel
me 115/125/130/135/135/135/135/140
ash 55/60/65/70/75/80/85/85

Monday

10-9-8-7-6-5-4-3-2-1 For Time
Stepups x10 (M-45#, W-20#)
Renegade Man Makers (M-15#, W-7.5#)
weighted sit ups m-45#, w-25#

ash accidentally stopped her stopwatch during the renegade man makers... so we have no idea what our time was, but it felt way faster than the first time we attempted this workout.

saturday

race for the cure 5k

Ash had a few beers and mexican food the night before... it didn't sit well for the race. She still had heavy legs from lifting the other day too.

26:37

last night...

big 24
last night,
1) 8 Rounds3x "The Exercise" hang squat snatch+overhead squat
Instep Stretch
me 65/75/85/95/95/95/95/95
ash 30/35/40/45/50/55/55/55

(2) 8 Rounds3x Power Clean + Push Press
Pigeon Stretch
me 95/105/115/120/125/130/135/140
ash 50/55/60/65/70/75/75/75

(3) 8 Rounds3x Squat Clean
Hip Swivel
me 115/125/130/130/130/135/140/135
ash 55/60/65/70/75/80/85/85

wednesday...

5 rounds
mini leg blaster
weighted sit ups @ 45#, ash 30#
30 sec plank walk up

5 rounds
barbell complex
5 min :30 on/:30 active rest bike sprint
:30 wall sit
:30 plank

barbell complex= 6x each... dl, upright row, hang cleans, front squat, push press, back squat, and push ups)
1st rd @ 65#, ash @ 35#
2nd rd @ 75#, ash @ 40#
3rd-5th rd @ 85#, ash @ 50#

Saturday

10-9-8-7-6-5-4-3-2-1

weighted step ups 45# x 10
scotty bob @ 15#
weighted sit up @ 45#

pretty brutal...

44:56 me

46:50 ash

thursday

6 rds
6 goblet squats @ 45#
8 broad jumps

10-9-8-7-6-5-4-3-2-1

kbell piston press @30#
goblet squats @30#
box jump
burpees
horizontal pull ups

monday

3 rds

5x wall squats
10x squats
30m lunges 15 fwd 15 bkwd
30 bear crawl 15 fwd 15 bkwd


2 rds kbell complex with 30 lb kb

10x RTW (both ways)

10x Figure 8 (Front to Back)

10x Figure 8 (Back to Front)

10x Goblet Squat

10x Two Hand Swing

10x Standing Halo (both ways)

10x One Hand Swing (each hand)

Sunday

big d half for ash & 5k for me

my time... 20:43 tied for 10th overall

ash 2:04:15 pr by 2 mins!

thursday

rode 48 miles easy pace (windy as hell) 3:12:27...