12/18/15

Powerclean:
Katy 45lb 5x3

Conditioning

Complete 6 rounds of:

Hang clean 5 reps
Front squat 7 reps
Push jerk 3 reps

Unbroken cycles, rest between rounds as needed

Katy 8:25

12/17/15

Squat:
Katy 85lb 3x5

Bench:
Katy 55lb 3x5

Metcon:

6 rounds of-
5 box jumps
10 ring rows
200m row

12/15/15

Deadlift

Katy 120lb 3x5
Dan 245lb 3x5

Metcon:
12 minutes of-
Dumbbell press 5 each arm
Farmer's walk 30 yards

12/12/15

Conditioning 

5 rounds of:

7 deadlifts
21 double unders

Katy 
95lb DL, 25 single unders
5 rounds in 6:57

12/10/15

Squat
Katy 80lb 3x5

Bench
Katy 52.5lb 3x5

Conditioning

8 50yd sprints
Katy fastest -8 seconds

12/8/15

Deadlift
Katy 115lb 1x5
Dan 225lb 1x5

AMRAP in 12 min:

5 Dumbbell overhead anyhow, L
5 Dumbbell overhead anyhow, R
Farmers walk, path to slide

Katy 9 rounds, 20lb dumbbells
Dan 10 round, 40lb dumbbells

12/7/15

Squat
Katy 75lb 3x5

Press
Katy 50lb 3x5

Conditioning

Complete for time:

185lb Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
185 lb Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
185 lb Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

Katy 4:22, 50lb thrusters, subbed situps

12/5/15

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
40 lb Ball Slams

Katy 10:18

(blue band pull-ups, 12lb ball)

Dan 10:50 (chin-ups even, pull-ups odd, 44lb swings)

12/4/15

Power Clean:
Katy 45lb 3x5
Dan 205lb 5x3

Without setting the bar down:
5 hang cleans
7 front squats
3 push jerks
Rest as need between rounds

Katy 4 rounds at 45lb
Dan 3 rounds at 135lb

12/3/15

Squat
Katy 70lb 3x5

Bench
Katy 50lb 3x5

Conditioning 

5 rounds for time:

135 lb Power Snatch – 5 Reps
1.5 pood KB Step Ups – 10 Reps
Push Ups – 15 Reps

*For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left.

Katy 8:43 (KB swings for PS, pushups on knees)