Monday, August 20, 2018

3 rounds for calories: (68/63/57)
Assault Air Bike

1:00 Work / 1:00 Recovery Ride
:45 Work / :45 Recovery Ride
:30 Work / :30 Recovery Ride
:15 Work / :15 Recovery Ride
(rest 2:00 between rounds) 

Sunday, August 19, 2018

2 rounds:
Nautilus Plate Load Pullover (160) 12/12
Cable Seated Row (160) 12/12
Nautilus Rowing Torso (40) 12/12
HS Standing Shrug (180) 12/12
(rest 1:00 between rounds)

2 rounds:
Dumbbell Lateral Raise (20) 12/12
Nautilus Shoulder Press (120) 12/12
HS Standing Shrug (180) 12/12
(rest 1:00 between rounds)

2 rounds:
Polaris Pec Deck (80) 12/12
Maxicam Close Grip Chest Press (90) 12/12
Cable Triceps Pushdown (80) 12/12
(rest 1:00 between rounds)

12-10-8
Single-Arm Nautilus Multi-Biceps (90)
Single-Arm Nautilus Multi-Triceps (90)
(rest while other arm works)

2 rounds:
10 Nautilus Plate Load Slow-Mo Preacher Curl (35) (:05/:05)
10 Cable Triceps Push Down (70)
(rest 1:00 between rounds)



Saturday, August 18, 2018

Pull-up & Dip Pyramid
3-5-8-5-3 (96 total reps) 
Pull-up 
Bar Dip
(rest While partner works) 
Chin-up
Bar Dip
(rest While partner works) 
Commando Pull-up Rt
Bar Dip
(rest While partner works) 
Commando Pull-up Lt
Bar Dip
(rest While partner works) 



Friday, August 17, 2018

Back Squat 
2x3 (275)
3x2 (315)

Snatch 
3x2 (135)
2x2 (155)
3x2 (175)

Clean 
1x2 (185)
2x2 (205)
1x2 (185) 

Front Squat 
1x25 (95)



Thursday, August 16, 2018

Seated Barbell Shoulder Press
5x (85/105/135/155/175)

3 rounds:
BTN Barbell Shoulder Press (95) 12/12/10
Dumbbell Lateral Raise (15) 12/12/12
(rest 1:00 between rounds)

12-10-8
HS Chest Press (110)
Cybex Seated Dip (100)
Cable Triceps Pushdown (45)
(rest 1:00 between rounds)

12-10-8
HS Front Pulldown (140) 
HS DY Row (140)
HS Preacher Curl (55)
(rest 1:00 between rounds)
________________________________________________ 

4 rounds:
120yd Sled Push Shuttle 90lbs
(rest while partner works)
30 Russian Kettlebell Swing 70lbs
(rest while partner works)
120yd Farmers Walk 53lbs (each hand)
(rest while partner works) 




Saturday, August 11, 2018

15-12-9-6
Cable Seated Row (130-150-170-200) 
Nautilus Plate Load Pullover (100-125-150-170)
HS Standing Shrug (180) 
(rest 1:00 between rounds)

15-12-9
Nautilus Rowing Torso (50)
Nautilus BTN Pulldown (100)
HS Standing Shrug (180)
(rest 1:00 between rounds)

15-12-9
Dumbbell Lateral Raise (15)
Nautilus Shoulder Press (120)
(rest :30 between sets) 

15-12-9
Polaris Pec Deck (80) 
Maxicam Close Grip Chest Press (90)
Cable Triceps Pushdown (70)
(rest 1:00 between rounds)

15-12-9
Nautilus Plate Load Preacher Curl (50)
Nautilus Plate Load Triceps Extension (50)
(no rest between rounds)

12-10-8
Single-Arm Nautilus Multi Biceps (90)
Single-Arm Nautilus Multi Triceps (90)
(rest while other arm works)



Thursday, August 9, 2018

6 rounds:
60yd Overhead KB Carry 53lbs (last 3 shuttles as farmers walk)
60yd Shuttle Run 
60yd Sled Push Shuttle 135lbs 
60yd Shuttle Run 
(alternate rounds with partner)