04.04.2017

Workout for 04.04.2017: 

Floor Press: 

10(135/85)-8(155/95)-6(175/105)-4(185/115)-2(195/125) 

Walk 2 Miles

04.03.2017

Workout for 04.03.2017:

Weighted Pull-ups: 

8-6(10)-4(20)-4(30)-2(40)

Metabolic Conditioning: 

5 Rounds of 10

Chin Ups 

GHD-Sit Ups

Overhead Squats (85/58)

Muscle Hang Cleans (95/53) 

Time: 

K: 15:40 

W: 15:45

03.29.2017

Workout for 03.29.2017: 

Front Squat: 

10(95)-8(105)-6(115)-4(125)-2(135)

Metabolic Conditioning: 

5 Rounds of 10 

Box Jumps (30″/24″) 
Handstand Push-ups (Modified) 

Reverse Lunges [5 per leg] (85) 

Figure Eight Pass Throughs [5 each way] (35/25) 

Time: 

K: 12:28

W: 17:51

Bolton: 10:55

03.28.2017

Workout for 03.28.2017:

Bench Press: 

10-8-8-6

Metabolic Conditioning: 

Ring Dips (bodyweight/eccentric): 42-30-18 

Toes-to-Bars: 21-15-9

Time: 

K: 

W: 

03.27.2017

03.27.2017: Bent-over Rows: 

4 X 10 (~115/73)

Metabolic Conditioning: 
42-30-18 

Pull Ups (Bodyweight/Eccentric) 

Thrusters (~85/65)

Time:

W: 

K: Did 42/42-30/10 in 16:14

03.23.2017

03.23.2017:Overhead Squats: 

4 X 12 (~95/73)

Metabolic Conditioning: 
5 Rounds of 10 

Kettlebell Swings (70/53)

Lunge Press (~20/15)

Figure Eights (~35/25)

Reverse Lunges (95/93)

Time: 

K: 10:12 

W: 

03.22.2017

Push Press: 

10-10-8-8-6-6 (135)

Metabolic Conditioning: 

5 Rounds of 10

Handstand Push Ups 

Single-Leg RDLs (53)

Palm-Release Push Ups 

Bent-Over Rows (115/73)

Time: 

K: 12:38

W: 10:12

Bolton: 10:53

Bragg: 19:45

03.17.2017

03.17.2017:

Weighted Pull Ups:

8-8-6-6-4-4

Metabolic Conditioning: 
21-15-9 

Pull Ups (Eccentric)

Thrusters (95/73)

03.16.2017

03.16.2017:Muscle Hang Cleans: 

5 X 3 (~185/103)

Metabolic Conditioning: 
30 Hang Cleans (~145/83)

Time: 

K: 4:40

03.14.2017

03.14.2017:Deadlifts: 

4 X 8 (~185/123)

Metabolic Conditioning: 

4 Rounds 

10 Sumo Deadlift High Pulls (~85/68)

10 Handstand Push Ups

10 Box Jumps (30/24)

10 Wall Balls (20/15)

Time: 

K: 14:24