11/27/15

Squat
Katy 65lb 3x5

Bench
Katy 47.5lb 3x5

Conditioning

5 rounds for time:

12 walking lunge
12 dips
100 yd sprint

Katy 6:28

11/24/15

DL
Katy 105lb 1x5

Max pullup
5, 4, 3 (blue band)

Conditioning
Dan 
BofA tower 

Katy 2 rounds
35lb KB overhead anyway, 3 reps
Pullups, 6 reps
Pushups, 9 reps

11/23/15

Family hike

3.25 mile hike in San Tan Regional Park

11/19/15

Squat
Katy 60lb 3x5
Dan 155lb 3x5

Bench
Katy 45lb 3x5
Dan 185lb 3x5

11/17/15

Deadlift:
Dan 245lb 1x5
Katy 95lb 1x5

Pullups:
Dan 10 - 8 - 6
Katy (blue band) 4 - 3 - 3

Hang Power Cleans – 9 Reps (45lb, 155lb)
Ball Slams – 10 Reps (12lb, subbed 62lb swing)
Hang Power Cleans – 6 Reps
Ball Slams – 15 RepsHang Power Cleans – 3 Reps
Ball Slams – 20 Reps

3:45 , 3:47


Bank of America, 2-2-4-4-6-6-top-6-6-4-4-2-2

11/16/15

Squat
55lb 3x5
145lb 3x5

Press
47.5lb 3x5
97.5lb 3x7

DB Walking Lunges – 20 yards (12lb DB, 30lb DB)
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Toes to Bar – 20 Reps (situps)
Rest 60 seconds
DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Sprint – 120 yards (pasture - down, back, down)

12:20, 12:00

11/14/15

Every 2 minutes complete:

Pullups – 6 Reps (Katy, blue band)
Ring Dips – 6 Reps (Katy, bench dips)
12 KB swings (53lb, 35lb)

7 rounds, 14 minutes total 

11/13/15

Squat 
Katy 50lb, 3x5

Powerclean
Katy 45lb, 5x3

Conditioning 

Katy:
6 rounds of: 
10 swings (35 lbs)
8 box jumps
40 yard sprint

11/10/15

Deadlift 5rm

Katy 85lb

Conditioning

Complete 6 rounds for time:

155 lb Hang Power Snatch – 3 Reps
Chin Ups – 6 Reps
50 lb Ball Slams – 9 Reps

*Rest 30 seconds between rounds.

Katy 6 rounds, 10:35

(hang power clean, blue band chin-ups, 12lb ball)

11/09/15

Squat 3x5
Katy 45lb
Dan 135lb

Press 3x5
Katy 45lb
Dan 95lb

Complete as many rounds as possible in 9 minutes:

Broad Jumps – 4 Reps
Handstand Pushups – 6 Reps
50 lb DB Thruster – 8 Reps

Katy - 8 rounds (bench pushups, 10lb DB thrusters)
Dan - 5 rounds (feet on box, 30lb DB thrusters)