Sam and Christine Tuesday

Christine

30s on 30s off jump rope for 6 minutes

Sam

3 Rounds

10 KB swings @ 62

50 jump rope

10 wall balls (tree balls actually) @12

10 hanging knee raises

Randy Tuesday

Squat 1x5@135 1x5@155 3x5@165

Barbell rows 1x5@115 1x5@125 1x5@135

Bench 1x5@95 1x5@115 3x5@125

Deadlift 1x5@135 1x5@185 1x5@205

Renegade rows 3x5@30

Dips 10, 7, 5

Sam and Christine Sunday

Christine

Bench 3x5 65, 75, 85 (4)

DL 3x5@135

Lateral raise/BB curl superset 2x10@6/44

Sam

Bench 3x15@135

Squat 3x5@235

Gym Jim Sat and Mon

Sat:
Power cleans: 165 x 2 each minute for 15 minutes

3 rounds- 100yd bag carry, 10 pushups, 2 wrist rolls

Mon
Deadlifts: 2 each minute for 15 minutes
J- 285
D and M - 165

10 rounds 10 reps each
J- 135lb deadlifts, pushups, situps
D and M - 75lb dls, pushups, situps

Gym Jim Thurs

Jim, Di and Melissa
Bench:
5,4,1,1,1,1
J: 225, 245, 265
D: 70,80,105
M:70,80,90

4 rounds 30 sec AMRAP at each station
supine pushups
pushups
weighted situps - 45lb or 25lb

Sam Weds.

DL 3x5@342

Heavier than it should be.

Hanging leg raises 2x10

Gym Jim Tues

Jim and Di:
Deadlifts
J (hook grip) 250x3, 270x3, 285x3x3
D - 150x3, 160x3, 170x3x3

Presses
J - 145 5 sets of 3
D - 65 5 sets of 3

Jim Monday

Front Squat:
135 x5, 155x5, 165 x 4, 175x4x4

AMRAP 15 minutes
3 95 snatches
2 rounds of 3 pullups, 6 pushups, 9 box jumps

that's one round then repeat for 15 min.

Sam Sunday

Pullovers 3x5@95

Clean and push press 3x3@182

Squat 3x5@222

Curl 3x10@85

Oh yeah, Saturday I did db snatch 2x100@25 switching hands every 10 reps

Christine Thursday

Press 3x10 45, 45, 55

Squat 1x20@55

Sam Thursday and Friday

Thursday

Hang snatch pull 3x5@142

Hang split snatch 3x2@142

One arm DB curl and press 3x5/arm@51

Friday

Cable crossovers, leg exts., pulldowns

Sam Sunday

Press 3x10@135

Squat 3x20@135

Sam Thursday

Hang snatch pull 3x5@137

Hang split snatch 3x2@137

DB curl and press 3x5/hand@46

Wrist rolls

Sam Sunday

Press 3x5@180

Squat 3x20@135

Curl 3x10@85

Sam Thursday

hanging snatch pulls 3x5@132

hang split snatch 3x2@132

One arm DB curl and press 3x5/arm@46

wrist rolls

Tues at Shanty

Deadlifts: 5 x 285 x 5

8 minutes as many rounds as possible
5 135 clean and press
5 dips