9/24/15

Squat:
Dan 225lb 3x5
Katy 50lb 3x5

Bench:
Dan 185lb 3x5
Katy 45lb 3x5


5 Rounds for time:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) (95lb, 45lb)
Dips – 12 Reps (bench dips/clapping pushups)
Sprint 100 yds

Katy - 5 rounds in 11:15
Dan - 2 rounds in 4:30

9/7/15

Squat
Dan 135 x5, 225x3, 315x1
Katy 45lb 3x5 (reset for depth)

Press
Dan 130lb 3x5
Katy 52.5lb 3x5


50 yard sprint x6

9/5/15

Every 2 minutes for 6 rounds:
8 dumbbell push press (40lb, 20lb)
30 russian twists (35lb, 10lb)
1 pasture sprint

9/4/15

Power Clean:
Dan 215lb 5x3
Katy 45lb 5x3


AMRAP in 11 minutes:
3 hang cleans (165lb, 45lb)
4 Box Jumps, 24"
5 Chinups (blue band)

Katy 7 rounds, Dan 10 Rounds


Dan 60 evil wheels in 5:05

9/3/15

Squat:
Dan 310 lb 1x5
Katy 105lb 1x5

Bench Press:
Dan 217.5 lb 3x5
Katy 57.5 lb 3x5

Complete on the minute:

Step Up – 10 Reps (24" box, 40lb dumbbells / 4 bumpers, 20lb dumbbells)
Dips – 12 Reps (ring dips, blue band)
Down and Back pasture sprint

*Perform one of the above movements on the minute. Alternate movements each minute until 5 Rounds have been completed (15 minutes).

Dan completed 3 rounds, Katy completed all 5

9/1/15

Deadlift:
Dan 305 lb x5
Katy 115 lb x5


For Time: (break up sets and reps however you want)
50 strict pullups (blue band)
100 Swings (53lb, 35lb)

Katy 11:41
Dan 9:00

Accessory:
Chinups / Toes to bar 6/5/4/3/2/1