09.13.2017

Workout for 09.13.2017: 

Overhead Squats: 

12 (45/33) – 10 (65/43) – 10 (85/53) – 8 (95/63)

Metabolic Conditioning: 

5 Rounds for Time: 

15 Handstand Push Ups 

10 Toes to Bars 

15 Hang Cleans (95/63) 

10 Calorie Row 

Time: 

K: 15:16

W: 20:45

Bragg: 24:34

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09.06.2017

Workout for 09.06.2017: 

Deadlift: 

12 (95/63) – 10 (135/73) – 8 (155/83) – 6 (185/93) – 4 (205/103) – 2 (225/113)

Metabolic Conditioning: 

5 Rounds for Time: 

15 Back Squats (95) 

14 Overhead Lunges [7 per leg] (35) 

14 Step Ups (35)

Time: 

K: 

W: 

Bragg: 

Jeremiah: 

Miles: 

Cameron: 

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