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