Workout for 08.30.2017:
Bent-over Rows:
10 (95/53) – 8 (115/63) – 6 (135/73) – 4 (155/83) – 2 (165/93)
Metabolic Conditioning:
3 Rounds for Time
20 Chin Ups
30 Alternating Supermans [15 per side]
Time:
K: 4:30
W: 5:58
Bragg: 7:58
Jeremiah: 7:45
Miles: 8:25
Workout for 08.28.2017:
Bench Press:
15 (45) – 10 (95/55) – 10 (115/65) – 8 ( 135/75) – 8 (155/80) – 6 (165/85) – 4 (175/90)
Metabolic Conditioning:
3 Rounds for Time
30 Handstand Push Ups
30 Hang Cleans (95/58)
Time:
K: 9:40
W: 15:09
Bragg: 17:25
Jeremiah: 16:45
Miles: 22:40
Cameron: 25:45
Workout for 08.23.2017:
Weighted Pull Ups:
8 – 8 – 6 – 6 – 4 – 4
Metabolic Conditioning:
3 Rounds for Time
30 Palm-Release Push Ups
30 Bent-Over Rows (75/53)
20 Ring Dips
20 Shrugs (135/73)
Time:
K:
W: 14:28
Bragg: 19:21
Workout for 08.21.2017:
Overhead Squat:
10 (75/33) – 10 (85/43) – 8 (95/53) – 8 (105/63) – 6 (115/68) – 6 (125/73)
Metabolic Conditioning:
3 Rounds for Time:
30 Front Squats (75)
30 GHD Sit Ups
30 Kettlebell Swings (70/53)
30 Supermans
Time:
K: 20:10
W: 15:35
Jeremiah: 16:00
Workout for 08.16.2017:
Push Press:
10 (75/63) – 10 (95/68) – 8 (105/73) – 8 (115/78) – 6 (120/83) – 6 (125/88)
Metabolic Conditioning:
3 Rounds for Time:
30 Modified Handstand Push Ups
20 Pull Ups
20 Reverse Hyperextensions
20 Dips
20 Wall Ball Slams (20/15)
Time:
K: 14:48
W: 15:00
Bragg: 24:00
Jeremiah: 22:20
Dylan: 17:06
Workout for 08.15.2017:
Back Squats:
10 (45) – 10 (65) – 8 (85) – 8 (105) – 6 (115) – 6 (125)
Metabolic Conditioning:
3 Rounds for Time
30 Overhead Squats (75/53)
30 Russian Twists (15/9)
15 Glute Ham Raises
30 Step Ups [15 per leg] (35/25)
Time:
K: 17:32
W: 16:56
Workout for 08.14.2017:
Shrugs:
15 (95/53) – 15 (115/63) – 12 (135/73) – 12 (155/83) – 10 (175/93) – 10 (185/103)
Metabolic Conditioning:
3 Rounds for Time:
30 Face Pulls (Thick Red Band)
30 Supermans
30 Palm-Release Push Ups
30 Bent Over Rows (85/53)
30 GHD Sit Ups
Time:
K: 17:36
W: 16:04
Bragg: 23:22
Jeremiah: 19:47
Dylan: 19:09
Workout for 08.11.2017:
Deadlift:
10 (95/53) – 10 (135/63) – 8 (155/73) – 8 (175/83) – 6 (195/93) – 6 (215/103)
Metabolic Conditioning:
3 Rounds for Time:
30 Kettlebell Swings (70/53)
30 Overhead Lunges [15 per leg] (35/25)
30 Hip Extensions
30 Russian Twists [15 per side] (15/9)
Time:
K: 13:22
W: 13:33
Dylan: 17:30
Paige: 13:25
Workout for 08.09.2017:
Push Press:
15 (65/33) – 15 (75/43) – 12 (85/53) – 12 (95/58) – 10 (105/63) – 10 (115/68)
Metabolic Conditioning:
5 Rounds for Time:
10 Chin Ups
15 Dips
20 Bent-Over Rows (95/53)
25 Palm-Release Push Ups
Time:
K: 21:21
W: 19:37
Bragg: 28:55
Jeremiah: 31:47
Dylan: 26:40
Workout for 08.08.2017:
Front Squats:
15 (65) – 15 (75) – 12 (85) – 12 (95) – 10 (105) – 10 (115)
Metabolic Conditioning:
3 Rounds for Time
20 Kettlebell Swings (70#/53#)
20 Reverse Hyperextensions
20 Box Jumps (24″/20″)
50 Air Squats
Time:
W: 15:11
Bragg: 14:55
Jeremiah: 14:30
Miles: 15:05
Ryan: 16:09
Hangin' With The Coopers 