11.19.2017

Workout for 11.19.2017:

Chaos Bent-Over Rows:

10-10-8-8

Chaos Bench Press:

10-10-8-8

Met-Con 1:

3 Rounds for Time:

20 Push Press (85)

30 Bent-Over Rows (75)

20 Palm-Release Push Ups

30 Back Extensions

Time:

W: 10:58

Dylan: 13:00

Met-Con 2:

30 Hang Cleans (95)

Time:

W: 1:37

Dylan: 1:39

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11.15.2017

Workout for 11.15.2017:

Alternating Grip Deadlift:

8 – 7 – 6 – 5 – 4 – 3
Metabolic Conditioning 1:

5 Prowler Sled Drags X 20 Yards

5 Heavy Resisted Band Forward X 20 Yards

5 Heavy Resisted Band Backward X 20 Yards

Metabolic Conditioning 2:

10 X 100 Meter Row Intervals with 30 seconds Rest:

K: 25 seconds – 26 seconds – 20 seconds – 25 seconds – 20 seconds – 23 seconds – 21 seconds – 20 seconds – 23 seconds – 23 seconds – 23 seconds

10.23.2017

Workout for 10.23.2017:

Power Clean: 

6 (95/63) – 5 (115/73) – 4 (135/83) – 3 (155/93) – 2 (165) – 1 (175)

Metabolic Conditioning: 

3 Rounds for Time: 

10 Burpees

20 Wall Ball Slams (30/20) 

30 Palm-Release Push Ups 

40 Kettlebell Swings (70/53) 

50 Russian Twists [25 per side] (15) 

Time: 

K: 19:54

W: 19:29

Bragg: 27:00