08.30.2017

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

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08.28.2017

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

08.21.2017

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

08.16.2017

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

08.14.2017

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

08.11.2017

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

08.09.2017

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

08.08.2017

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