3/28/16

Squat
Katy 105 3x5

Press
Katy 52.5 3x5

Conditioning

Complete as many rounds as possible in 15 minutes:

Rope Climb (jumping pullups) – 1 Rep
Push Presses 65lb – 5 Reps
Burpee box overs – 5 Reps
Rope Climbs (jumping pullups) – 2 Reps

Push Presses – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs (jumping pullups)– 3 Reps

Push Presses – 5 Reps

Burpee Box Overs – 5 Reps…

Katy 1 round in 5 minutes....knee pain to stop

3/26/16

5 mile family bike ride in wash

3/24/16

Squat

Katy 100lb 3x5

Bench
Katy 55lb 3x5

Complete 5 Rounds for time:

185 lb Barbell Thruster – 5 Reps
20 yd DB Farmer’s Carry
Rest 60 seconds
185 lb Hang Power Clean – 5 Reps
Plyo Push Ups – 10 Reps
Rest 30 seconds

Katy 55lb thruster and hang cleans, 20lb dumbells farmer carry, knee pushups 

13:27 total

3/23/16

Deadlift
Katy 130 1x5

Chin-ups
Katy (jumping chin ups) 3, 3, 3

Complete for 6 rounds for time:

205 lb Ground to Overhead – 3 Reps
45 lb Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT)
45 lb Russian Twists – 24 Reps

Katy 10:53 (65lb ground to overhead, 25lb walking lunges, 10lb russian twists)

3/21/16

Squat:

Katy 95lb 3x5

Press:

Katy 50lb 3x5

Dan 120lb 3x5

Both: 40 yard sprints x7.  Rest was 40 yard walk back

3/20/16

Dan:
Work hardening, :40 work/:20 rest for 21 minutes

Row
K2E
Curls
Box Squats
Rope Whips
Jump Rope

3/18/16

Power Clean:

Katy 65lb 5x3

Pullups:

Katy 5, 5, 5 (blue band)

Dan 10, 7, 6

Both completed 10 minutes (5 rounds of each) of:

Complete one round on the minute:

Odd Minutes:

Deadlift – 3 Reps (95lb, 225lb)
Double Unders – 5 Reps

Even Minutes:

24" Box Jump – 6 Reps
Toes to Bar – 5  Reps / Dead Bugs 5 Reps

3/17/16

Squat:

Dan 225 3x5

Bench:

Dan 185 2x5, 1x10

18 minute station workout

pullups

dips

lunges

burpee broadjumps

knees to elbows

3/15/16

Deadlift
Katy 125 1x5
Dan 135 x5, 225 x5, 275 x3

Towel pull-ups
Katy jumping pullups and chinups 3, 3, 2
Dan 7,7,7

Conditioning

Complete as many rounds as possible in 9 minutes:

185 lb Power Snatch – 3 Reps
Supine Ring Row – 6 Reps
50 lb Ball Slam – 9 Reps

Katy subbed 65lb power cleans and 12lb ball 

5 rounds in 9 minutes

Dan did 10 rounds in 9:45 of:
6 supine ring row
9 swings, 40lb

3/14/16

Squat:
Katy 90lb 3x5
Dan 185lb 3x5

Press:
Katy 47.5lb 3x5
Dan 117.5lb 3x5

10 Rounds using dumbbells:
5 hang clean
5 front squat
5 push press
5 knees to elbow/10 situps

Katy 12lb dumbbells
Dan 40lb dumbbells

3/5/16

Minute One:  Row for max calories
Minute Two: 2 Push Jerk (55lb/175lb), 5 Supine Ring Rows

Repeat until 100/150 calories reached

Katy completed 100 calories in 14:51
Dan completed 150 calories in 10:31

3/4/16

Dan:
Row 5k in 19:29
Pullups x 6,6,6
Power Clean 225lb 5x3

3/3/16

Squat:
Katy 85 3x5
Dan 175 3x5

Bench:
Katy 55 3x5
Dan 215 1x5, 195 2x5

AMRAP in 10 min
6 Ring Dips/Straight blue band dips
4 Pullups
6 DB Thrusters (40lb, 20lb)

Dan 5 Rounds + 6 Dips, 6 Thrusters, 2 Pullups
Katy 5 Rounds + 4 Pullups

3/2/16

Dan:  Row 5k in 19:35

3/1/16

Deadlift

Dan 305 1x5
Katy 115 1x5

Conditioning 
Complete 5 Rounds for total Reps:

135 lb Pendlay Rows – Max Reps in 30 seconds
Rest 30 Seconds
24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds
Rest 30 Seconds
135 lb Hang Power Snatch – Max Reps in 30 seconds
Rest 1 minute

Dan 115lb rows and hang snatch

62 rows, 32 jumps, 26 snatches

Total 120

Katy 45lb rows and hang clean

61 rows, 24 jumps, 44 cleans

Total 129