Tuesday, November 21, 2017

Tuesday 11/21/17

3:30a 

No rest between exercises. Push to failure.
15 Nautilus Pullovers (160)
15 Pulldowns (160)
10 Pec Deck (100)
10 Seated Dips (100)
8 Nautilus Pullover (160)
8 Pulldowns (160)
10 Seated Dips (100)
12 Single-Arm Nautilus Curls *1st Gen (80)
12 Single-Arm Nautilus Curls *Next Gen (100)
15 Lateral Raises (20)

___________________________

8:30p (Auburn Time)

For time: 
5k Row (19:15.2)



Sunday, November 19, 2017

Sunday 11/19/17

7:30a

2 rounds:
No rest between exercises. push to failure.
Nautilus Pullover (180) 12/10
Supinated Pulldown (160) 12/10
Seated Row (160) 12/10
Dumbbell Shrug (65) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. push to failure.
Weighted Dip (90) 10/10
Pec Deck (90) 10/8
Seated Dip (90) 10/10
Triceps Ext (60) 12/10
(rest 3:00)

12 Zottman Curls (30)
(rest :30)
12 Latera Raises (20)
(rest :30)
10 Zottman Curls (35)
(rest :30)
10 Lateral Raises (20)
(rest :30)
8 Zottman Curls (40)
(rest :30)
8 Lateral Raises (20)

No rest between exercises.
15 Single-Arm Nautilus Curls (120)
100 Band Triceps Pushdowns (red)
100 Band Pull Aparts (red)
______________________________

4:30p

Trail Run 
Telegraph Pass (28:20)



Friday, November 17, 2017

Friday 11/17/17

5 rounds: (22:40)
500m Row 
400m Run 



Thursday, November 16, 2017

Thursday 11/16/17

9:00a

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/10
Chin-up (bwt) 10/8
Pullover (130) 8/8
Seated Row (160) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. Push to failure.
Pec Deck (100) 12/8
Seated Dip (120) 12/8
Triceps Extension (60) 10/8
(rest 2:00)

2 rounds
No rest between exercises. Push to failure.
Zottman Curl (35) 10/10
Close Grip Chest Press (100) 12/10
(rest 1:30)

2 rounds
No rest between exercises. Push to failure.
Face Pull (50) 20/15
Lateral Raise (20) 15/10
Plate Raise (25) 15/10
Band Pull Apart (red) 50/50
(rest 1:00)

Single-Arm Nautilus Curl (120) 15/15

________________________________

6:00p

5 rounds:
60yd Sled Push Shuttle (225)
40yd Sled Push Shuttle 
20yd Sled Push Shuttle
200yd Recovery Walk
(alternate shuttles with a partner.)


Wednesday, November 15, 2017

Wednesday 11/15/17

Nautilus AB1
25 (100lbs)
Rest 1:00
20 (100)
Rest :45
15 (100)
Rest :30
10 (100)
Rest :15
5 (100)


For time: (19:53)
5k Row


Sunday, November 12, 2017

Sunday 11/12/17

9:00a

Superset
Weighted Dip 5-4-3-2-1 (70-90-115-135-160)
Weighted Pull-up 5-4-3-2-1 (25-35-45-55-65)
(rest 2:00 between sets)

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/11
Supinated Pulldown (160) 12/11
Seated Dip (120) 12/11
Zottman Curl (35) 10/9
Close Grip Chest Press (100) 10/9
(rest 5:00 between rounds)

2 rounds:
Plate Raise (25) 21/21 (7 top - 7 bottom - 7-full) 
Lateral Raise (20) 15/15
Dumbbells Together Press (20) 9/9
Band Pull Aparts (red) 45/45
(rest 1:00 between rounds)

Single-Arm Nautilus Curl
2x15 (110)
1x10 (120)
(rest 1:00 between sets)
_____________________________________ 

5:00p

Trail Run
Telegraph Pass (28:52)  





Thursday, November 9, 2017

Thursday 11/9/17

9:00a

Lat Pulldown
6x ( 90-110-130-150-170-190)

BTN Pulldown + Supinated Grip Pulldown
10+10 (130)

2 rounds:
Pec Deck (100) 12/10
Seated Dip (120) 12/10
Scott Curl (85) 8/8
(rest 3:00 between rounds)

2 rounds:
Nautilus Pullover (180) 12/10
Seated Row (fat grip) (160) 12/10
Chest Press (100) 12/10
(rest 3:00 between rounds)

3 rounds:
10 Plate Raise (35)
15 Face Pulls (40)
10 Lateral Raises (20)
30 Band Pull Aparts (red)
(no rest)

2 rounds:
Single-Arm Nautilus Curl (110) 15/15
Band Triceps Extension (red) 100/100
(rest 1:00 between rounds)
________________________________

6:00p
 

5 rounds:
20yd Sled Push Shuttle
40yd Sled Push Shuttle 

60yd Sled Push Shuttle
200yd Walk
*alternate shuttles with a partner


Nautilus Ab Machine
3x20 (100)




Tuesday, November 7, 2017

Tuesday 11/7/17

10:00a 
At a moderate pace:
5k Row (20:36)

___________________________

7:00p
AMRAP 20:00 (7+:40)
:20 Chin Over Bar Hold
:20 Handstand Hold
:20 L-Sit Hold
:20 Squat Hold




Sunday, November 5, 2017

Sunday 11/5/17

3 rounds:
10 Seated Dips 130lbs
12 Nautilus Pullover 130lbs
10 Triceps Extensions 60lbs 
(no rest between exercises. push to failure.)
(rest 3:00 between rounds)

3 rounds:
12 Fat Grip Seated Rows 160lbs
8 Strict Presses 115lbs
8 Zottman Curls 35lbs
(no rest between exercises. push to failure.)
(rest 3:00 between rounds)

2 rounds:
7+7+7 Plate Raise (top half) + (bottom half) + (full movement) 35lbs
14 Dumbbell Lateral Raise 20lbs
50 Band Pull Aparts (red)
(no rest between exercises. push to failure.)
(rest 1:00 between rounds)

15 Single-Arm Nautilus Curl 100lbs
100 Band Triceps Push Downs (red)



Saturday 11/4/17

Dawn of the Deadlift
1st Place Masters Divison 

Floater
For time:(3:56 for both to complete)
400m TruForm Run 
6 DBall Over the Shoulder 150/100
(female completes and then male)

Wod 1 

AMRAP 10:00 (265 reps)
6 Toes to bar 
6 Shoulder to overhead 105lbs

6 Toes to bar 
9 STO 
6 T2B 
9 STO 
9 T2B 

15 STO
9 T2B
18 STO 
9 T2B
21 STO

12 T2B
(hang while partner completes t2b)
(hold bar overhead while partner completes sto)  



Wod 2
For time: (7:42)
20/30cal Assault Bike
40 Partner Deadlifts 320lbs
30 Synch Bar Facing Burpees 
20 Over the box jumps 20" 


Final 
5 rounds each: (5 rounds each + 12 Bar Muscle-ups)
10 Wall Ball Shots 20/14
6 Handstand Push-ups
2 Power Clean 225/155
~with remaining time~
Max Bar Muscle-ups 

Thursday, November 2, 2017

Thursday 11/2/17

At a moderate pace: (20:36)
5k Row 

 

Wednesday, November 1, 2017

Wednesday 11/1/17

Every 1:00 for 10:00
5 Wall Ball Shots 20lbs
3 Handstand Push-ups 
1 Clean 185lbs

For time:
30cal Assault Bike 
6 DBall Over the Shoulder 150lbs 
(rest 3:00)
20cal Assault Bike
4 DBall Over the Shoulder 
(rest 2:00)
10cal Assault Bike 
2 DBall Over the Shoulder 

3 rounds not timed:
500m Row 
20 Nautilus Ab Machine 100lbs 

 
A good plan violently executed now is better than a perfect plan executed next week. George S. Patton
Read more at: https://www.brainyquote.com/authors/george_s_patton

Tuesday, October 31, 2017

Tuesday 10/31/17

Dawn of the Deadlift Workouts 
AMRAP 10:00
6 Toes to bar
6 Shoulder to overhead 105lbs

6 Toes to bar 
9 STO
6 T2B
9 STO
9 T2B 

15 STO
9 T2B
18 STO
9 T2B

21 STO

(hang while partner completes t2b)
(hold bar overhead while partner completes sto)  
______________________________________________

For time:
20/30cal Assault Bike
40 Partner Deadlifts 320lbs
30 Synch Bar Facing Burpees 
20 Over the box jumps 20"
 



 

Saturday 10/28/17

TruForm Treadmill 
400m Run (2:12)
(rest 1:00)
400m Run (2:02)
(rest 1:00)
400m Run (2:15)

Toes to bar 
10-9-8-7-6-5-4-3-2-1

Assault Bike
20cal (:45)
(rest 1:00)
15cal (:52) 
(rest 1:00)
10cal (:32)
(rest 1:00)
5cal (:15)  

 

Thursday, October 26, 2017

Thursday 10/26/17

8:00a 

2 rounds:
Pullover (180) 11+1/10+1
Chin-up (bwt) 8+1/7+1 
Pullover (140) 8+1/7+1
BTN Pulldown (140) 8+1/7+1 
Mutt Bar Hammer Curl (55) 10/10 
(rest 3:00 between rounds) 

2 rounds:
Seated Dip (130) 12/11
Zottman Curl (35) 10/9
Rope Triceps Ext (60) 10/9
(rest 1:30 between rounds) 

2 rounds:
Lateral Raise (35) 10/9
Band Pull Apart (red) 50/50
(rest 1:00)


Single-Arm Nautilus Curl (110) 12
__________________________

6:00p 
5 rounds:
10 Calories on the Assault Bike
40yd Sled Push 225lbs
80yd Shuttle Run 
40yd Sled Push 
(200m recovery walk)

 

Tuesday, October 24, 2017

Tuesday 10/24/17

Every 1:00 for 10:00
1 Block Clean at 225lbs

AMRAP 20:00 (7 rounds)
1 Rope Climb
3 DBall Over the shoulder 150lbs
100m Run
(alternate rounds with a partner)

For reps + calories:
Every 1:00 for 10:00
Odd min: Calories on the Assault Bike (5)
Even min: Toes to Bar (5)
*start every minute with 20 double under
(choose reps/cals prior to start)
_________________________

Nautilus AB Machine
3x20 (90)
(rest 1:00 between sets)

-Rest 30:00-

Nautilus AB Machine
3x20 (90)
(rest 1:00 between sets)

Sunday, October 22, 2017

Sunday 10/22/17

2 rounds:
Seated Dip (130) 11/11
Nautilus Pullover (190) 8/7
Supinated Pulldown (160) 8/8
(rest 3:00 between rounds)

2 rounds:
Seated Row (160) 15/15
Pec Deck (100) 8/8
Close Grip Chest Press (110) 10/10
(rest 3:00 between rounds)

2 rounds:
Zottman Curl (35) 10/10
Triceps Extension (50) 12/12
(rest 2:00 between rounds)

2 rounds:
Lateral Raise (20) 20/15
Dumbbells Together Press (20) 15/10
Band Pull Apart (red band) 50/50
(rest 1:00 between rounds)

Single-Arm Nautilus Curl (100) 15


Saturday, October 21, 2017

Saturday 10/21/17

Rope Climb Drills

Handstand Drills

3 rounds:
800m Run (3:36/3:41/3:54)
(rest 2:00 between rounds) 

Nautilus Ab Machine
20x (70)

15x (80)
5x10 (90)


 

Thursday, October 19, 2017

Thursday 10/19/17

8:00a
5 rounds:
10 Seated Dips (120)
10 Nautilus Pullover (140)
10 Supinated Grip Row (140)
(rest 1:00 between rounds)

3 rounds:
8 Zottman Curls (35)
16 Triceps Ext (60)
(rest 1:00 between rounds)

2 rounds:
15 Lateral Raises (20)
10 Dumbbell Together Presses (20)
50 Band Pull Aparts (red band)
(rest :30)

15 Single-Arm Nautilus Curl (100)
__________________________

6:00p
4 rounds:
20cal Row
40yd Sled Push 225lbs
80yrd Shuttle Run 
40yd Sled Push 
200m Walk 



Wednesday, October 18, 2017

Wednesday 10/18/17

Power Clean 
3x (185-195-205-215-225-235)

5 rounds for time: (9:35)
9 Over the Box Jumps 20"
10 Deadlift 225lbs
11 Wall Ball Shots 20lbs 



Tuesday, October 17, 2017

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, October 16, 2017

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, October 14, 2017

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, October 12, 2017

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, October 10, 2017

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, October 9, 2017

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, October 8, 2017

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


Saturday, October 7, 2017

Saturday 10/7/17

7:00a

Trail Run 

Telegraph Pass (30:12) 

Thursday, October 5, 2017

Thursday 10/5/17

7:30a
Pre Exhaustion 
Dumbbell Lateral Raise 12.10.8 x (20) 
1.5 Press 6.5.4 x (95) 
(rest 1:00)

Pre Exhaustion 
Plate Raise 12.10.8 x (25)
Seated Dip 12.10.8 x (100)
(rest 1:00)

3 rounds:
Plate Raise (Shoulder to Overhead) 10 x (25)
Neutral Grip Chest Press 10 x (100)
(rest 1:00 between rounds)

Descending Reps:
Alternating Dumbbell Curl 10.8.6 x (35)
(rest :45)

3 rounds:
Zottman Curl 8 x (20)
(rest :45 between rounds)

Descending Reps:
Singe-Arm Nautilus Curl 10.8.6 x (100)
(rest :30)

2 rounds:
Dumbbell Lateral Raises 15 x (20)
50 Band Pull Aparts (red band)
(rest :30 between rounds)

Descending Ladder:
Toes to Bar 10-9-8-7-6-5-4-3-2-1

Plank Hold 1:00
_____________________

6:00p 
3 rounds for time: (18:38)
80yrd Sled Push Shuttle (225lbs)
200yrd Run 
50 Air Squats 
200yrd Run 




Wednesday, October 4, 2017

Wednesday 10/4/17

Weighted Pull-ups
5 x (25/45/70)
5.4.3.2.1 x (55)

8 rounds for reps: (38)
:20 DBall Over the Shoulder 150lbs (3 reps)
:10 Rest 
:20 Hand Release Push-ups (11 reps)
:10 Rest 
:20 Air Squats (13 reps)
:10 Rest 
:20 Sit-ups (11 reps)
:10 Rest 
(tabata style scoring)