2/29/16

Squat
Dan 150 3x5
Katy 80 3x5

Press
Dan 130 2x5, push press 1x5
Katy 45 3x5

Conditioning 

Complete one round every 90 seconds:

205 lb Push Jerk – 3 Reps
Strict Pull Up – 6 Reps
Broad Jump – 3 Reps

*Complete a total of 6 rounds.

Dan 185 push jerk

Katy 65 push jerk, ring rows

2/26/16

Dan:
20 minutes work hardening

then

Max weight single
Power Clean 255
Bench 255
Deadlift 345

later

bear complex x 3 with 95lb

2/23/16

Every minute for 8 minutes:

Deadlift x 3 (Katy 90lbs, Dan 245lbs)

Box jump x 3 (Katy 24", Dan 24" + (2) 45lb bumpers)

Then...

AMRAP in 12 minutes:

12 overhead walking lunges - 6L,6R (Katy 10lb, Dan 45lb)

10 12lb Ball Slam/53lb KB Bombs

6 pullups (blue band)

Dan 5 Rounds

Katy 6 Rounds + Lunges

2/22/16

Press:
Dan 125lbs 3x5
Katy 52.5lbs 3x5

Squat:
Katy 75lb 3x5


7 rounds for time:
7 kettlebell swings, 64lb
21 double unders
20 yard bear crawl (out and back)

Dan 7 rounds in 13:35
Katy completed one round (broken jumprope)

2/20/16

AMRAP in 13 minutes:
Snatch (katy 12lb dumbbell snatch - 3L, 3R / Dan 135 Power Snatch x2)
Pullups x4
Row 200m

Both got 6 rounds

2/19/16

South Mountain hike - 3.7 miles.   Mormon trail - fat man's pass - hidden valley

2/18/16

Find Max Box Jump:
Katy 24" box +10lb bumper
Dan 24" box + (4)45lb bumpers, (2)35lb bumpers, (1)10lb bumper


Lift as fast as possible using rounds of 1 squat/TDL, 1 press, 1 deadlift
Katy -3350 lbs
Dan - 10,000 lbs

Katy: 75lb squat / 55lb press x5 rounds, 45lb press x10 rounds / 95lb deadlift 
Finished in 15 rounds + 1 squat in 9:28

Dan: 245lb TDL / 115lb press x 6 rounds, 135lb press x 10 rounds / 275b deadlift
Finished in 16 rounds in 15:00

2/16/16

Deadlift:
Katy 110lb 1x5
Dan 295lb 1x5

Complete as many rounds as possible in 12 minutes.

24″ Box Jump – 6 Reps
Supine Ring Row – 8 Reps
Ball Slams – 10 Reps (53lb KB bomber)
Push Ups – 8 Reps

Dan 6 rounds + 6 box jumps

Katy 6 rounds

2/15/16

Squat:
Katy 70lb 3x5

Press:
Katy 50lb 3x5
Dan 120lb 3x5

Complete one round every 90 seconds:

Pullups– 4 Reps (towel pull-ups) (blue band)
Ground to Overhead – 2 Reps (155lb, 55lb)
Burpees – 3 Reps

*Complete a total of 10 rounds.

2/13/16

Squat
Katy 65lb 3x5

Bench
Katy 52.5lb 3x5

Conditioning

Sprint

2-3 x 100 yd

3-5 x 40 yd

5-7 x 20 yd

*After a thorough warm up, sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.

Post fastest 100 yd, 40 yd, and 20 yd sprint

Katy 

2x100 yd, 17.63 fastest

5x40 yd, 7.96 fastest

7x20 yd, 4.3 fastest

2/9/16

Deadlift:
Katy 105lb 1x5
Dan 285lb 1x5

Complete 6 Rounds for time:

DB Farmer’s Carry – 30 yds (30lb dumbbells, 45b plates)
60 yd Shuttle Run
KB Swing – 12 Reps (35lb, 53lb)
Rest 60 seconds

2/8/16

Squat:
Katy 60lb 3x5

Press:
Katy 47.5lb 3x5
Dan 115lb 3x5

Complete as many rounds as possible in 8 minutes:
Push Press – 4 Reps (Dan 135lb, Katy 47.5lb)
Box Jump – 6 Reps
Toes to bar – 8 Reps

Katy 4 rounds
Dan 5 rounds + 4 push press
Rest 3 minutes then…

Complete for time:
Push ups – 100 Reps (Katy 100 knee pushups, Dan completed 65 in 4:26)

2/6/16

Complete 6 Rounds for time:
 DB Power Snatch RT – 3 Reps
 DB Power Snatch LT – 3 Reps
20 yd Lateral Bear Crawl (10 yds RT, 10 yds LT)
 Pull Ups – 6 Reps
Rest 30 Seconds

Dan 11:45 (50lb dumbbells)
Katy 10:13 (20lb dumbbells, blue band pullups)

2/5/16

Power cleans 
Katy 60lb 3x5
Dan 205lb 3x3

Max pull-ups
6, 6, 4 (blue band)
10, 7, 6

Conditioning 

12 minutes of:

3 ground to overhead (115, 45)
6 dumb bell step ups (each leg) (40b 20lb)
12 double unders (9)

Katy 4 rounds + 3 ground to overhead + 6 dumb bell step ups (each leg)
Dan 6 rounds

2/4/16

Bench:
Katy 50lb 3x5
Dan 190lb 3x5

Squat/Trap Bar 1 rep first min, 2 reps second min, 3 reps third min....
Katy 75lb Squat
Dan 225lb Trap Bar DL

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Swings (35lb, 53lb)
Press/Push Press (12lb Dumbbells, 40b Dumbbells)

2/2/16

Deadlift
Katy 95lb x5
Dan 275lb x5

Chin-ups
Katy 2, 2, 1
Dan 12, 8, 6


8 Rounds, 45 sec rest between rounds
2 - Power Cleans, 55lb  /  Power Snatch 115 lb
4 - Box Jump / Lateral Box Jump
6 - 12lb Ball Slam / 53lb KB Bomb

12:30 for both

2/1/16

Squat:
Katy 55lb 3x5
Dan 225lb 3x5 (Trap bar DL)

Press:
Katy 45lb 3x5
Dan 105lb 3x5

AMRAP in 2 min: x4
Push Press (45lb, 135lb) x3
Burpees x5
Pullups x7

Complete four 2 min AMRAPs with 2 min rest between rounds.

Dan 6 rounds
Katy 5 rounds +3 push press, +5 burpees, +5 pullups