1/22/16

Powerclean 

Katy 45lb 5x3

Max chin-ups x3

Katy 6, 7, 6

Complete 10 Rounds:

Burpees – 5 Reps
12 lb Reverse Ball Toss – Max Distance
25 yd Sprint
Rest 45 seconds

*Immediately after ball toss, turn and Sprint 25 yds in the direction of the ball.

Katy- 10 rounds in 11:40

1/21/16

Squat
Katy 50lb 3x5

Bench
Katy 47.5lb 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 45b thrusters and sit-ups

4:15 (ish...Juliet was time keeper)

1/19/16

Deadlift

Katy 85 1x5

Pullups 3x max reps

Katy (blue band) 5, 5, 4

Conditioning:

Complete on the minute for 10 minutes:

Power clean – 2 Reps
24″ Box Jump – 2 Reps

1/18/16

Squat
Katy 45lb 3x5

Press
Katy 45lb 3x5

Conditioning

Complete as many rounds as possible in 12 minutes:

Supine Ring Pull Ups – 10 Reps
True Push Ups – 10 Reps
2 pood KB Swing – 10 Reps

Katy 7 rounds + 10 ring rows + 10 pushups

1/9/16

AMRAP in 14 minutes:

5 shoulder to overhead (dan 135lb, katy 45lb)

10 pushups

15 KB swings (dan 53lb, katy 35lb)

Katy 8 rounds

Dan 7 rounds

1/8/16

Power Clean:
Dan 185lb 5x3
Katy 47.5lb 5x3


AMRAP in 15 minutes:
3 Power Cleans (175lb, 47.5lb)
30 yard bear crawl (out and back 15yd)
10 ring rows

Dan 6 rounds + 3 PC
Katy 6 rounds

1/7/16

Squat:
Dan 200lb 3x5
Katy 90lb 3x5

Bench:
Dan 175lb 3x5
Katy 45lb 3x5

Both completed:
On the minute for 11 rounds - 60 yard sprint

1/4/16

Squat:
Katy 85lb 3x5
Dan 175lb 3x5

Press:
Katy 45lb 3x5
Dan 95lb 3x5

12, 9, 6 Reps of:

Dumbbell Thrusters (Dan 30lb, Katy 12lb)
Kettlebell Swings (Dan 53lb, Katy 35lb)
Strict Pull Ups (katy blue band)

Both in 5:37

1/2/16

6 rounds, rest 45 seconds between rounds:
Hang Clean x4
Push Jerk x4
Broad Jump x4

Dan 135lb, Katy 45lb