07.31.2017

Workout for 07.31.2017: 

Deadlift: 

15 (95/53) – 15 (115/63) – 12 (135/73) – 12 (145/78) – 10 (155/83) – 10 (165/88) 

Metabolic Conditioning: 

5 Rounds for Time 

15 Snatch Grip RDL’s (95/63)

15 Pull Ups 

15 Reverse Hyperextensions 

15 Handstand Push Ups (Modified)

Time: 

K: 14:31

W: 12:27

Bragg: 16:19

Ryan: 18:30

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07.26.2017

Workout for 07.26.2017: 

Overhead Squats: 

15 (45/43) – 15 (55/48) – 12 (65/53) – 12 (75/58) – 10 (85/63) – 10 (95/68) 

Metabolic Conditioning: 

5 Rounds for Time 

15 Deadlifts (135/73) 

20 Push Up Position to Plank Position [10 per side]

15 Kettlebell Swings (53) 

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

Time: 

K: 18:18

W: 17:40

Bragg: 19:18

Ryan: 23:57

07.24.2017

Workout for 07.24.2017: 

Bent-Over Rows: 

15 (65) – 15 (75) – 12 (85) – 12 (95) – 10 (105) – 10 (115) 

Metabolic Conditioning: 

3 Rounds for Time 

20 Hang Cleans (95/63) 

Row 250 Meters

20 Overhead Lunges [10 per leg] (35/25) 

Time: 

K: 12:50

W: 12:39

Bragg: 14:20

Miles: 22:10

Ryan: 19:22

07.18.2017

Workout for 07.18.2017: 

Front Squats: 

15(45) – 15(55) – 12(65) – 12(75) – 10(85) – 10(95) 

Metabolic Conditioning: 

3 Rounds for Time 

10 Box Jumps (24″/24″/18″) 

12 Hang Cleans (95/75/63)

14 Overhead Lunges (45/35/35)

16 Push Press (75/65/53)

18 Air Squats

20 Russian Twists (15#/9#/9#) 

Time: 

K: 16:23

W: 16:15

Bragg: 17:38