10.18.2017

Workout for 10.18.2017: 

Weighted Horizontal Static Holds:

4 X 15 seconds 

Metabolic Conditioning: 

3 Rounds for Time 

15 Chin Ups 

15 Burpees 

30 Russian Twists [15 per side] (15/9)

10-Calorie Row 

Time: 

K: 15:26

W: 10:56

Bragg: 17:28

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10.11.2017

Workout for 10.11.2017: 

Bench Press:

12 (95/65) – 10 (115/70) – 8 (135/75) – 6 (155/80) – 4 (165/85) – 2 (175/90)

Metabolic Conditioning: 

3 Rounds for Time: 

20 Box Jumps (24/20/18)

20 Ring Dips

20 Kettlebell Cleans [10 per side] (35/25) 

20 Reverse Hyperextensions 

K: 10:51

W: 11:38

Bragg: 14:16

Jeremiah: 12:02

Dylan: 13:12

Miles: 16:10

10.04.2017

Workout for 10.04.2017: 

Hang Clean: 

10 (65/43) – 8 (85/53) – 6 (95/63) – 4 (115/73) – 2 (135/83) 

Metabolic Conditioning: 

3 Rounds of 1 Minute per Exercise for Reps with 1 Minute Rest Between Rounds: 

Chin Ups 

Box Jumps

Bosu Ball Push Ups 

Rows (count calories) 

Battle Ropes (1 rep each time both arms complete a slam)

Reps: 

K: 301

W: 447

Bragg: 351

Jeremiah: 372

Dylan: 342

10.02.2017

Workout for 10.02.2017: 

Back Squat: 

12 (65) – 10 (95) – 8 (115) – 6 (135) 

Metabolic Conditioning: 

5 Rounds for Time: 

10 Med Ball Cleans (30/20) 

10 GHD Sit Ups

10 Kettlebell Swings (70/53) 

10 Supermans 

10 Air Squats 

Time: 

K: 12:00

W: 13:48

Bragg: 12:56

Jeremiah: 13:10

Cameron: 15:57

09.27.2017

Workout for 09.27.2017:

Weighted Neutral Grip Pull Ups: 

8 – 8 – 6 – 6

Metabolic Conditioning: 

5 Rounds for Time: 

10 Bent-over Rows (95/65)

10 Shrugs (185/115) 

10 Banded Tricep Extensions 

10 Reverse Hyperextensions 

10 Russian Twists (15/11)

10 Kettlebell Swings (70/53)

Times: 

K: 11:41

W: 10:25

Bragg: 11:11

Jeremiah: 12:13

Miles: 11:38

Dylan: 11:03

09.18.2017

Workout for 09.18.2017: 

Deadlift: 

12 (95/ 53) – 10 (135/73) – 8 (155/93) – 6 (185/113)

Metabolic Conditioning: 

8 Rounds for Time 

10 Kettlebell Swings (70/53) 

10 Chin Ups 

10 Bosu Ball Push Ups 

10 Med Ball Cleans (30/20) 

5 Calorie Row 

10 Dips

10 GHD Sit Ups 

Time: 

K: 34:11

W: 38:29

Dylan: 40:05

Bragg: 44:45

Jeremiah: 43:50

Cameron: 40:00

Miles: 42:54