9/6/16

Deadlift

Katy 110lb 1x5

Chin-ups

Katy 3, 2, 2 jumping chin-ups

9/5/16

Squat

Katy 75lb 3x5

Press

Katy 50lb 3x

Complete one round every 90 seconds:

55 lb Push Jerk – 3 Reps
Assissted Pull Up – 6 Reps
Broad Jump – 3 Reps

*Complete a total of 6 rounds.

8/27/16

Complete as many rounds as possible in 10 minutes.

Box/Bench Jump – 6 Reps
Supine Ring Row – 8 Reps
35lb kb bomb/12 Ball Slams – 10 Reps
Push Ups – 8 Reps

Dan 6 rounds

Katy 5 rounds

8/25/16

Squat:

Katy 70lb 3x5

Dan 225lb x5, 150lb 2x10

Bench:

Katy 57.5lb 3x5

Dan 147.5lb 3x12

6 rounds:

15 pushups / 10 hand release pushups

1 pasture sprint

(rest period is walk back to start)

8/23/16

Deadlift:
Dan 315lb x5
Katy 105lb x5

Pullups:
Dan 11, 9, 8
Katy (blue band) 5,  4, 7

Every 30 seconds for 10 minutes (20 rounds)
1 power clean/snatch
1 reverse ball/tire throw

8/20/16

Conditioning

As many rounds as possible in 13 minutes:

45 lb Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
40 lb Ball Slams – 10 Reps
Strict Handstand Push Ups – 5 Reps

Katy 4 rounds in 13 minutes

(using 15lb dumbbells for lunges, 12lb ball slams, hand release pushups)

8/19/16

Squat

Katy 65lb 3x5

Bench 

Katy 55lb 3x5

Conditioning 

Death By Power Clean and Burpee Pullup

Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps.

*Use 70% bodyweight for Power Cleans.

then…

Complete for time:

Double Unders – 150 Reps

Dan 4 rounds (185lb power cleans) + 75 double unders

Katy 4 rounds + 3 power cleans (65lb power cleans) + 50 double under/attempts