06.29.2017

Workout for 06.29.2017:

Bent-over Rows: 

10 (95#/65#) – 8 (105#/70#) – 8 (115#/80#) – 6 (125#/85#)

Metabolic Conditioning: 

Modified Bolton (3 Rounds instead of 5 Rounds & Med Ball Cleans instead of Wall Balls)

3 Rounds for Time:

10 Hang Cleans with Fat Gripz [blue] (75#/53#)

15 Med Ball Cleans (20#/15#) 

20 Bent-Over Rows with Fat Gripz [orange] (65#/45#) 

25 Palm-Release Push Ups

Time: 

K: 

W: 8:30

Dylan: 9:48

06.28.2017

Workout for 06.28.2017: 

Bench Press: 

12 (45/45) – 10(65/45) – 10(95/55) – 8(105/65) – 8(115/70) – 6(135/75) – 6(155/80) – 4(165/85)

Metabolic Conditioning: 

5 Rounds for Time: 

15 Palm-Release Push Ups 

15 Bent Over Rows (65/95)

Time: 

K: 6:03

W: 5:32

Bragg: 9:00

Jeremiah: 7:17

06.26.2017

Workout for 06.26.2017: 

Front Squats

10(65) – 10(85) – 8(95) – 8(105) – 6(115)

Metabolic Conditioning: 

3 Rounds of 1 Minute of As Many Reps As Possible 

Kettlebell Swings (53/35) 

Thrusters (65/53) 

Box Jumps (24″/18″)

Palm-Release Push Ups 

Row [count calories burned for reps]

Reps: 

K: 242 (78/79/85)

W: 225 (80/70/75)

Bragg: 178

Jeremiah: 

Thorn: 178 (80/50/48)

06.20.2017

Bench Press: 

15(95) – 8(115) – 8(135) – 6(155) – 6(165)

Metabolic Conditioning: 

3 Rounds for Time: 

20 Hang Cleans (95) 

20 Palm-Release Push Ups 

W: 5:28 

K: 7:43

Klint: 6:00 

Joe: 6:05 

Metabolic Conditioning: 

3 Rounds of 20 Wall Ball Slams (20#) and 20 Kettlebell Swings (70#) 

Row 500 meters 

Time: 

W: 7:50

Klint: 7:58

Joe: 8:02

06.19.2017

Workout for 06.19.2017: 

Bent-Over Rows: 
15(65/45) – 12(95/55) – 12(105/65) – 10(115/75)

Metabolic Conditioning: 
10 Burpees 
10 Chin Ups 
20 Glute-Ham Raises 
10 Chin Ups 
30 Overhead Lunges (35#/25#) 
10 Chin Ups 
40 Kettlebell Swings (53#/35#)
10 Chin Ups 
50 Air Squats 
10 Chin Ups

Time: 

W: 12:22 

K: 9:56

Bragg: 14:30

Jeremiah: 18:00

06.17.2017

Workout for 06.17.2017: 

Metabolic Conditioning: 

5 Rounds for Reps of 1 Minute each with 1 Minute Rest Between Rounds (29 minutes total) 

Palm-Release Push Ups 

Pull Ups 

Dumbbell Push Press (45#) 

Dumbbell Bent-Over Rows (35#) 

Russian Twists (10#) 

W: 117-127-110-117-80 (551)