4/25/16

Squat
Katy 45lb 3x5

Press
Katy 45lb 3x5

Conditioning 

Complete 6 rounds for time:

1.5 pood KB Power Snatch – 8 Reps (alternating)
Ring Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds

Katy: 4 rounds in 12:57 (small KB and bench dips)

4/19/16

Deadlift

Katy 105 1x5

Conditioning

Complete the following Sprints:

Complete 2-4 efforts of:

100 yd Sprint (2x down and back pasture)

then…

Complete 5-8 efforts of:

50 yard Sprint (6x one pasture length)

*Rest as needed between efforts.

4/18/16

Squat
Katy 95lb 3x5

Press
Katy 50lb 3x5

Conditioning

Complete for time.

50 lb DB (15lb) Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards

Toes to Bar (dead bugs)– 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards

Katy total in 13:35

4/16/16

Complete 5 Rounds:

Sledgehammer Strikes – 30 seconds Max Reps
Rest 30 Seconds
Lateral Skier (holding 5lb db)– 30 seconds Max Reps
Rest 30 Seconds
Toes to Bar (dead bugs) – 30 seconds Max Reps
Rest 30 Seconds

4/15/16

Powerclean

Katy 65lb 5x3

Conditioning

Complete as many rounds as possible in 12 minutes:

195 lb Hang Power Clean (55lb) – 3 Reps
195 lb Front Squat (55lb) – 6 Reps
300 meter Row

Katy: 4 rounds + Hang clean, front squat, and 200 meters

4/14/16

Katy

20 minutes of yoga

4/12/16

Deadlift
Katy 100lb 1x5

Chinups
Katy, blue band: 6, 5, 6

Conditioning 

Complete 1 round every 2 minutes:

315 lb Deadlift – 4 Reps (100lb)
40 lb Lateral Ball Slam – 8 Reps (12lb ball slam)
Double Unders – 16 Reps (8reps)

*Complete 6 rounds or 12 minutes of work

4/11/16

Squat

Katy 90lb 3x5

Press

Katy 47.5 3x5

Conditioning

Complete 4 Rounds for time:

2 pood KB Swing – 12 Reps
Ring Dips – 12 Reps (bench dips)
Rest 30 seconds
30″ Box Jumps – 6 Reps (24" box)
25 yd Sprint
Rest 90 seconds

Katy 4 rounds in 9:39

4/9/16

Complete one round every 2 minutes:

185 lb Barbell Thrusters – 5 Reps
Toes to Bar – 10 Reps
5-10-5 yd Sprint

*For 5-10-5 yd Sprint shuttle, alternate starting directions every round.
*Complete a total of 8 rounds or 16 minutes of work.

Katy 8 rounds using 45lb bar for thrusters, dead bugs for toes to bar

4/5/16

Deadlift

Katy 95lb 1x5


Conditioning

Complete 6 rounds for time:

KB Swing – 7 Reps
Double Unders – 21 Reps

20 yd Bear Crawl Shutte (10 yds out and back)

Katy (single unders) 10:15

4/4/16

Squat
Katy 85lb 3x5

Press
Katy 45lb 3x5

Conditioning

CrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep

After cycle is completed 7 times complete:

25 lbs Pull Ups – 7 reps

Rest 3 minutes between sets

Katy 45lb bar, 10 band pullups, per 4 rounds

4/1/16

Family bike ride to theater and back
Total 5 miles