5:45 AM

Front Squat: 50lb db, 7-7-7

Push Press: 25lb dbs, 7-7-7

Miriam

90-second rounds w/30 seconds recovery

5 rounds of:

8 burpees

max double unders

5 rounds of:

15 kb swing, 25lb db

Miriam - 10, 12, 13, 13, 13, 12, 11, 12, 12, 12

Tabata situps (8 rounds)

Miriam - 11

4:00 PM

Max distance in 4 minutes w/4 minutes recovery

Serena - 900, 850, 850

Max - 950, 900, 950, 875

Jim - 875, 825, 825

Kimbra - 875, 850, 825

5:45 AM

2 sets of:

20 box jumps

100 yard shuttle run

20 front squats, 25lb db

100 yard shuttle run

20 burpees

100 yard shuttle run

20 lunges, 25lb db

100 yard shuttle run

20 double unders

200 yard farmers walk, 25lb dbs

Miriam - 12:03, 13:23

8:15 PM

1600m run

Jim - 7:28 (69 second improvement!!!)

Serena - 7:14 (44 second improvement!!!)

Marc - 5:50

10 kb swings, 25lbs

20-yard shuttle run

10 kb swings

40-yard shuttle run

10 kb swings

60-yard shuttle run

10 kb swings

80-yard shuttle run

10 kb swings

100-yard shuttle run

10 kb swings

80-yard shuttle run

10 kb swings

60-yard shuttle run

10 kb swings

40-yard shuttle run

10 kb swings

20-yard shuttle run

10 kb swings

Jim - 10:07

Serena - 10:33

5:45 AM

1 trail hill every 2 mins

Miriam - 12 rounds

50 burpees

Miriam - 4:17

11:00 AM

4 rounds of:

400 yard run

35 squats

Jim - 13:00

Serena - 12:34

Max jumping pullups

Jim - 7, 5, 5

Serena - 2, 2

5:45 AM

Max pushups + pulldowns

Miriam - 6/6, 3/4, 4/2

30 second rounds w/10 seconds recovery of:

150 push presses, 10lb dumbells

150 kettlebell swings, 25lbs

Miriam - 27

3 x 1 mile on recumbent bike (at resistance 7) w/3 mins recovery:

Miriam - 2:56, 3:01, 2:52*

*resistance 6

5:45 AM

AMRAP of 1 lap under 1:50 w/1 min recovery

Miriam - 10 rounds

5:45 AM

Overhead dumbell press: 20lbs, 5-5-5

Dumbell front squat: 50lbs, 5-5-5

Miriam

15 minutes of:

4 burpees

8 kettlebell swings, 25lbs

.3 miles on the recumbent bike

Miriam - 7 rounds + 8 swings

7:00 PM

800 yard run

Jim - 3:16

Serena - 3:18

Max - 2:57

Justin - 2:58

10 minutes of:

150 yard run while the other person does situps

Jim/Serena - 7 1/2 rounds

200 yard relay

Justin, Marc, Max - 6 rounds

Jim, Serena - 4 rounds

Beat The Bride 8k race

Miriam - 45:21

congrats!

11:00 AM

400m x 6 w/3 mins recovery

Jim - 1:31, 1:31, 1:32, 1:44, 1:37, 1:43

35 yard lunge then max pushups

Jim - 20, 15, 10 (scaled)

Marc - 30, 23, 20

5:45 AM

45 minute course run (Beat The Bridge)

Miriam

5:45 AM

2 X 1000 yard run w/400 jog recovery:

Miriam - 4:44, 4:57

3 x 5 mins AMRAP w/5 mins recovery between sets of:

7 burpees

200 yard run

Miriam - 3 + 7 burpees / 3 + 7 burpees / 3 + 7 burpees

1:30 PM

For time:

25 burpees

400m run

40 double-unders

800m run

40 double-unders

400m run

25 burpees

Miriam - 22:58

10 rounds of:

20m broad jumps

10 situps

Miriam - 10:06

7:00 PM

For time:

25 burpees

400m run

40 tuck jumps

800m run

40 tuck jumps

25 burpees

Jim - 17:17

Justin - 17:13

Max pullups + knees to elbows

Jim - 4+2, 5*+3, 3*+1

Justin - 6*, 5*, 2*

*jumping pullups

6:30 AM

Max lat pulldowns followed by max pushups

3 sets w/3 mins rest between each

Lat pulldown: 70lbs

Miriam - 6+5 / 7+8 / 5+5

AMRAP in 20 mins of:

10 double unders

10 thrusters, 15lb dumbbells

10 lunges

Miriam - 6

7:00 PM

800m Fartlek - jog curves, stride out on straightaways

AMRAP relay in 20 mins of:

100m hill

Trinidad, Serena, Jim - 7 rounds

6:30 AM

AMRAP of 600m intervals under 3:00 w/1 min recovery

Miriam - 10