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
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
Workout for 07.25.2017:
Floor Press:
15 (95/53) – 15 (105/58) – 12 (115/63) – 12 (125/68) – 10 (135/73) – 10 (145/78)
Metabolic Conditioning:
5 Rounds for Time:
10 Reverse Hyper-Extensions
20 Palm-Release Push Ups
Time:
K: 6:56
W: 6:27
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
Workout for 07.23.2017:
Front Squat:
15(45) – 15(55) – 12(65) – 12(75) -10(85) – 10(95)
Metabolic Conditioning:
5 Rounds for Time
10 Pull Ups
10 Dips
10 GHD Sit Ups
10 Supermans
50 Air Squats
Time:
K: 19:03
W: 17:10
Bragg: 19:03
Workout for 07.21.2017: Push Press:
15(65/53) – 15(75/58) – 12(85/63) – 12(95/68) – 10(105/73) – 10(115/78)
Metabolic Conditioning:
3 Rounds for time:
30 Palm-Release Push Ups
20 Lowerback Extensions
Time:
K:
W: 6:38
Bragg: 10:57
Dylan: 7:14
Workout for 07.20.2017:
Overhead Squats:
15(65/33) – 15(75/43) – 12(85/53) – 12(95/58) – 10(105/63) -10(115/68)
Metabolic Conditioning:
3 Rounds for Time:
15 Medicine Ball Cleans (30#/20#)
Row 250 meters
15 Toes-to-Bars
Time:
K:
W: 11:15
Klint: 11:29
Workout for 07.19.2017:
Weighted Pull Ups:
10 – 10(5#) – 8(10#) – 8(15#) – 6(20#) – 6(25#)
Metabolic Conditioning:
3 Rounds for Time
20 Single-Leg RDL’s [10 per leg] (53/35/25)
20 Thrusters (75/55/53)
Time:
K: 7:14
W: 8:23
Bragg: 7:50
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
Workout for 07.12.2017:
Deadlifts:
15(95) – 15(105) – 12(115) – 12(125) – 10(135) – 10(145)
Metabolic Conditioning:
5 Rounds for Time:
10 Overhead Squats (85/58)
20 Step Ups [10 per leg] (35/25)
Time:
K:
W: 11:08
Jeremiah: 10:45
Dylan: 11:56
Miles:
Hangin' With The Coopers 