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 

Air Squats 

Row [count calories burned for reps] 

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)

06.13.2017

Workout for 06.13.2017: 

Overhead Squats: 

12(65/45) – 10(75/55) – 10(85/60) – 8(95/65) 

Metabolic Conditioning: 

3 Rounds of 1 Minute Each for Reps with 1 Minute Rest Between Rounds: 

Wall Balls (20#/15#) [butt must hit wall ball underneath butt]

Sumo Deadlift High Pulls (75#/55#) [from ground to chin level]

Box Jumps (20″/18″) [stand all the way up on top]

Push Press (75#/55#)

Row [for calories]

Scores: 

K: 

W: 207 (72/69/66)

Klint: 210 (80/65/65)

Teddy: 

06.12.2017

Workout for 06.12.2017: 

Bench Press: 

12(95/55) – 10(115/65) – 10(135/75) – 8(155/85) – 8(165/95) 

Metabolic Conditioning: 

5 Rounds for Time: 

10 Palm-Release Push Ups 

10 Chin Ups 

10 Push Press (95#/65#)

10 Bent-Over Rows (95#/65#)

Times: 

K: 21:20

W: 13:52

Bragg: 20:30