Tuesday 10/17/17

"Angie"
For time: (18:25)
100 Pull-ups (5:42)
100 Push-ups 
100 Sit-ups
100 Air Squats 

Nautilus Ab Machine
30x (30)

Monday 10/16/17

Weighted Parallel Bar Dip 
1x (45,90,135)
30x (70) (2:40) 

"Jerry"
For time: (27:45)
1 Mile Run 
2k Row 
1 Mile Run

 

Saturday 10/14/17

6:00a

No rest between exercises:
Nautilus Pullover (180) 12
Supinated Grip Pulldown (140) 12
Zottman Curl (35) 12 each arm

(rest 1:00)

No rest between exercises:
Pec Deck (110) 10
Seated Dip (110) 10
Triceps Extension (60) 12

(rest 1:00)

No rest between exercises:
Lateral Raise (20) 15
DB Together Press (20) 15
Band Pull Apart (red band) 50

(rest 1:00)

No rest between exercises:
Single-Arm Nautilus Curl (110) 15+5 eccentric 
Chest Press (110) 15
DB Front Raise (20) 10

Thursday 10/12/17

Comp practice with Rochelle

For time: (8:20)
50 Cal Assault Bike (20-woman/30-man)
40 Partner Deadlifts 320lbs
30 Sync Bar Facing Burpees
20 Alternating Over the Box Jumps
___________________________

11:00 for total reps: (all rounds + 3 Bar MU)
Alternating for 5 rounds each
Woman does:
10 Wall Ball Shots 14lbs
6 Handstand Push-ups
2 Squat Cleans 155lbs

Man does:
10 Wall Ball Shots 20lbs
6 Handstand Push-ups 
2 Squat Clean 225lbs 

Max Bar Muscle-ups with remaining time

Tuesday 10/8/17

8:00a

Superset 
Strict Press (95) 6x6
Scott Curl (85) 6x6
(rest 1:00 between rounds)

2 rounds:
Strict Press (135) 1.1.1.1.1.1.1.1 (perform a rep every :10)
Nautilus Curl (100) 10
(rest 2:00 between rounds)

3 rounds:
Plate Raises (25) x 21 (7 half way up, 7 half way down, 7 full range)
Bent Lateral Raises (20) x15
Supinated Grip Seat Rows (150) x 9
Band Pull Aparts (red band) x 21
(rest 1:00 between rounds)

Zottman Curl
(20) x 15
(rest 1:00)
(20) x 12
(rest :45)
(20) x 9 

Toes to Bar 
6x6 
(rest :10 between sets)
___________________

7:00p

For load:
Every 2:00 for 10:00
10 Wall Ball Shots (20) + 6 HSPU + 2 Cleans (225)

3 rounds for time: (25:17)
21 Calories on the Assault Bike
14 Burpee Box Jumps
7 DBall Over the Shoulder (150)
(rest 3:00 between rounds)

Monday 10/9/17

Weighted Parallel Bar Dip 
3 x (45-70-90-115-135)
5.4.3.2.1 (90)
*follow each set with 20 band pull aparts

For time: (19:47)
800m Run 
50 Pull-ups 
800m Run 
50 Push-ups 
800m Run 
50 Sit-ups 

 

Sunday 10/8/17

No rest between exercises: (3:17)
Deadlift (300) x 12
Nautilus Pullover (180) 7+1
Neutral Grip Pulldown (150) 8+1
Nautilus Pullover (120) 6+2
Barbell Curl (65) 10

Seated Dip
(120) 6x6
(rest :30 between sets)

Zottman Curl 
(35) 6x6
(rest :30 between sets)

2 rounds:
Dumbbell Lateral Raise (20) 15.15
Dumbbells Together Press (20) 10.10
Band Pull Apart (red band) 50.50
(rest 1:00 between rounds)

Tempo 3020
Single-Arm Nautilus Curl (100) 12/12

2:00 Plank Hold