10/6/15

Deadlift 3x5
Max pullups 3 rounds

Katy 
DL 95lb
Max pull-ups with band, 4, 5, 5

Complete every minute on the minute:

50 lb Ball Slam – 5 Reps
40 yd Sprint

*Perform both exercises each minute until 12 Rounds (12 Minutes) have elapsed.

Katy 12lb ball, pasture sprints

10/5/15

Katy:

Squat 60lb 3x5
Press 47.5lb 3x5

Complete as many rounds as possible in 5 min:

185 lb Push Press – 5 Reps
CTB Pull Ups – 7 Reps

-Rest 3 minutes, then-

Complete as many rounds as possible in 5 min:

Broad Jump – 4 Reps
185 lb Hang Power Clean – 6 Reps

Katy 3.5 rounds, 4.5 rounds

10/3/15

Complete 5 rounds for time:

Barbell Walking Lunges – 12 Reps (6 RT, 6 LT)
Ring Dips – 12 Reps
Double Unders – 30 Reps

Katy 45lb bar, bench dips, single unders in 9:15

10/2/15

Power Clean:
Katy 45lb 3x5

Chinups:
Katy 8,8,2 (blue band)
Dan 15, 8, 7

12 min AMRAP
5 KB Clean and Jerk, Left (20lb, 53lb)
5 KB Clean and Jerk, Right (20lb, 53lb)
20 yard sled sprint x2 (45lb, 45lb+sandbag)

Katy - 6 rounds
Dan - 5 rounds

10/1/15

Squat 3x5

Katy 55lb
Dan 185lb

Bench 3x5

Katy 47.5lb

Dan 185lb

 

Complete 4 rounds for time:

True Push Ups – 15 Reps
2 pood KB Swing – 9 Reps
True Push Ups – 15 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds

Katy 3 rounds in 9:20

(knee pushups, 1 pood? KB)

Dan 3 rounds in 6:30 (62lb KB, regular pushups)

9/24/15

Squat:
Dan 225lb 3x5
Katy 50lb 3x5

Bench:
Dan 185lb 3x5
Katy 45lb 3x5


5 Rounds for time:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) (95lb, 45lb)
Dips – 12 Reps (bench dips/clapping pushups)
Sprint 100 yds

Katy - 5 rounds in 11:15
Dan - 2 rounds in 4:30

9/7/15

Squat
Dan 135 x5, 225x3, 315x1
Katy 45lb 3x5 (reset for depth)

Press
Dan 130lb 3x5
Katy 52.5lb 3x5


50 yard sprint x6