Week 29 (Oct 29 – Nov. 4)

 

DAY 1 (Strength)

c -WU-SJ + 2HSW (#35 KB) x 20

WO- DL (#135) x 5, (#165) x 3, (#175) x 3, (#185) x 3

Dbl KB Pr (#35’s) x 5, 5rds R 45 sec/rd

End: WM (#35 KB) x 3, 4 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- DL (#135) x 5, (#165) x 3, (#175) x 3, (#185) x 3

Dbl KB Pr (#35’s) x 5, 5rds R 45 sec/rd

End: WM (#35 KB) x 3, 4 rds

Note: Do a rd of deadlift back to back with a round of presses. Rest and do it again with the next weight. We end up doing a last rd of Presses without DL.

Day 2 (Rest/Circut)

c – Off

s – WU-SJ + 2HSW (#35 KB) x 20

WO- Run 400 m + 2HSW (#35 KB) x 30, 5 rds Time: 15:59

Day 3 (Circut/Rest)

c -WU-SJ + 2HSW (#35 KB) x 20

WO- Run 400 m + 2HSW (#35 KB) x 30, 5 rds Time: 21:23

s – Off

Week 28 (Oct. 22-28)

DAY 1 (Rest/Hike)

c – off (sick)

s - Hiking in the Mohave Desert:)

Week 27 ( Oct. 15-21)

So for the next 2 weeks it gets even crazier. On any of the days that we both worked out, we never actually worked out together. It was a little tough, what with the end of this 6 week cycle coming up and the test to come (something we’ve been working up to for the last 6 months). But we touched base when we could and managed to stay on top of accomplishing the workouts.

DAY 1 (Power)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- “Tire Me Out” x 5, R 1min/rd, 5 rds

End: TGU (#35 KB) x 3, 2 rds

s - Off

Week 26 ( Oct 8-14)

Our schedules were a little off this week due to conflicting work times.

DAY 1 (Endurance)

Week 25 (Oct 1-7)

DAY 1 (Strength)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, #135 x 5, #145 x 3, #155 x 3, #160 x 3,   Handstand PSU x 2   3 rds, R 1min/rd

End: RT (#60) x 3/side,   5 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO-DL, #135 x 5, #145 x 3, #155 x 3, #160 x 3,   Handstand PSU x 2   3 rds, R 1min/rd

End: RT (#60) x 3/side,   5 rds

Note: HST PSU’s were done back to back with the first 3 rds of DL.

Week 24 (Sept. 24-30)

DAY 1 (Strength)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- 1LDL (#35 KB) x 3/leg + Incline Tricep PSU x 5,     4rds, R 1min/rd

End: FK x 50,   3 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO-1LDL (#35’s Dbl KB) x 3/leg + Incline Tricep PSU x 10,     4rds, R 1min/rd

End: FK x 80,   3 rds

Week 23 (Sept 17-23) Cycle 4

Okay, week #1 of Cycle 4. The last 6 weeks before testing ourselves with “300″.

DAY 1 (Strength)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, #135 x 3, 140 x 3, 145 x 3, 150 x 3,    Dips(rings) x 3,  3 rds, R 1min/rd

End: KTE x 5,   3 rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- DL, #135 x 3, 140 x 3, 145 x 3, 150 x 3,    Dips(rings) x 6,  3 rds, R 1min/rd

End: KTE x 5,   3 rds

Note: The dips were done back to back with the first 3 rds of Deadlifts.

Week 22 (Sept 10 – 16)

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 4, R 45sec, Alternating ReRo x 5, R 45sec, 5 rds

WM (Single) (#35 KB) x 3/side, 3 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB HP (#35’s) x 5, R 45sec, 5 rds

s -WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 5, R 45sec, Alternating ReRo x 5, R 45sec, 5 rds

WM (Single) (#35 KB) x 4/side, 4 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

c&s -Rowing Machine: 5 min WU, Tabata Row, cool down.

Note: This was our last rowing day. We decided to not push it too hard this week, as it was our final week before we start back up with the Crossfit stuff. And although we aren’t charging out the gates at an insane pace next week, we wanted to give our bodies a bit of recovery time before the next cycle.

Week 21 (Sept. 3 – 9)

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 4, R 45sec, Alternating ReRo x 4, R 45sec, 5 rds

WM (Single) (#35 KB) x 3/side, 2 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB HP (#35’s) x 4, R 45sec, 5 rds

s -WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 5, R 45sec, Alternating ReRo x 5, R 45sec, 5 rds

WM (Single) (#35 KB) x 3/side, 3 rds, R 1 min/rd

DL (#130) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

No rowing today for either of us.

Note: Because we both missed last weeks day 5 workout, we did that today and are doing a little switcheroo with the sched. Everything else stays the same, we’re just swapping our day 1 and day 5 workouts around. So now we will do, what was originally slated for today on day 5 and what was slated for day 5 this week, to day 1 next week, etc.

Week 20 (Aug. 27 – Sept. 2)

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 4, R 45sec, Alternating ReRo x 4/arm, R 45sec, 5 rds

Dbl WM (#26 KB up top, #9 KB down low) x 3/side, 3 rds, R 1 min/rd

DL (#125) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 5, R 45sec, Alternating ReRo x 5/arm, R 45sec, 5 rds

Dbl WM (#35 KB up top, #35 KB down low) x 3/side, 3 rds, R 1 min/rd

DL (#125) x 5, R 45sec, Dbl KB SW (#35’s) x 5, R 45sec, 5 rds

c&s – Rowing Machine: 5 min WU, Tabata Rowing

Note: Normally doing the “5×5″ program, you take 1-2 min rest after every set of exercise. Eg: you’d do your Dbl MilPr then take 1-2min rest, do your Alternating ReRo then take a 1-2min break and repeat until your finished all 5 rds. That made our workouts much longer than either of us had. So we were doing the two exercises back to back and then taking a 1 min break. With the increase in work load, we knew we were going to need to take a bit more time to rest, so we upped it to 1 min 30 sec. But instead of taking it all at the end of each rd, we’ve split it up and take 45 sec after each exercise. This has given us enough recovery time to do the required increased load with good form. It’s also kept our workouts down to 45 min.