Nautilus Super Pullover
6x6 (:06 eccentric) (120)
(rest 1:00)
5 rounds:
5 Weighted Pull-ups (25)
5 Weighted Dips (70)
(rest 1:00)
5 rounds:
10 Seated Dips (110)
10 Dumbbell Curls (35)
(rest 1:30)
3 rounds:
20 Close Grip Chest Press (70)
20 Seated Rows (100)
(rest 1:00)
100 Band Pulls
Sunday, July 30, 2017
Saturday, July 29, 2017
Saturday 7/29/17
Back Squat
Wave 1
1x5 (225)
1x5 (275)
1x5 (315)
Wave 2
1x4 (225)
1x4 (275)
1x4 (315)
Wave 3
1x3 (225)
1x3 (275)
1x3 (315)
Wave 4
1x2 (225)
1x2 (275)
1x2 (315)
Wave 5
1x1 (225)
1x1 (275)
1x1 (315)
Wave 1
1x5 (225)
1x5 (275)
1x5 (315)
Wave 2
1x4 (225)
1x4 (275)
1x4 (315)
Wave 3
1x3 (225)
1x3 (275)
1x3 (315)
Wave 4
1x2 (225)
1x2 (275)
1x2 (315)
Wave 5
1x1 (225)
1x1 (275)
1x1 (315)
Thursday, July 27, 2017
Thursday 7/27/17
7:00a Session
8 rounds:
8 Seated Dips (100)
8 EZ-Bar Curls (65)
(rest :30 between rounds)
8 rounds:
8 Nautilus Pullovers (130)
8 Supinated Lat-Pulldowns (130)
(:30 rest between rounds)
8 rounds:
8 Close Grip Chest Press (110)
8 Single-Arm Nautilus Curls (90)
(rest :30 between rounds)
15-12-9
Face Pull (50)
Triceps Ext. (50)
Plate Raise (25)
(rest :30 between rounds)
100 Band Pulls
____________________
7:00p Session
4-5 Person Relay:
5x10yrd Sled Push Sprint 135/90
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x30yrd Sled Push Sprint
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x10yrd Sled Push Sprint
5x10yrd Sled Push Sprint 135/90
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x30yrd Sled Push Sprint
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x10yrd Sled Push Sprint
Finisher
200yrd Sled Push for load
(share work anyhow)
200yrd Sled Push for load
(share work anyhow)
Tuesday, July 25, 2017
Tuesday 7/25/17
Nautilus Super Pullover
2x12 (100)
2x10 (120)
2x8 (140)
5 rounds:
5 weighted Dips (45,70,90,115,135)
(rest 1:00)
5 Weighted Pull-ups (10,20,30,40,50)
(rest 1:00)
10-8-6
Nautilus Super Pullover (:05 eccentric) (120)
Supinated Grip Seated Row (:05 eccentric) (150)
Close Grip Chest Press (:05 eccentric) (100)
(rest 1:30 between rounds)
3 rounds:
12 EZ-Bar Curls (65)
6 Single-Arm Nautilus Curls (:10 eccentric) (90)
(rest 1:30 between rounds)
No measure:
100 Band Pulls
100 Band Triceps Extension
2x12 (100)
2x10 (120)
2x8 (140)
5 rounds:
5 weighted Dips (45,70,90,115,135)
(rest 1:00)
5 Weighted Pull-ups (10,20,30,40,50)
(rest 1:00)
10-8-6
Nautilus Super Pullover (:05 eccentric) (120)
Supinated Grip Seated Row (:05 eccentric) (150)
Close Grip Chest Press (:05 eccentric) (100)
(rest 1:30 between rounds)
3 rounds:
12 EZ-Bar Curls (65)
6 Single-Arm Nautilus Curls (:10 eccentric) (90)
(rest 1:30 between rounds)
No measure:
100 Band Pulls
100 Band Triceps Extension
Monday, July 24, 2017
Saturday, July 22, 2017
Saturday 7/22/17
Chest Press (horizontal)
1st Drop Set
6x (180), 4x (135), 4x (115), 4x (90), 6x (70), 6x (45)
(rest 3:00)
2nd Drop Set
10x (135), 8x (115), 4x (90), 4x (70), 6x (45)
(rest 2:30)
3rd Drop Set
10x (115), 8x (90), 6x (70), 4x (45)
(rest 2:00)
4th Drop Set
12x (90), 10 (70), 6x (45)
(rest 1:30)
5th Drop Set
12x (70), 8x (45)
Pec Dec (:10 Eccentric)
8x (80)
8x (70)
8x (60)
8x (70)
8x (80)
(rest 1:00 between sets)
4 rounds:
12 Dumbbell Pullovers (55)
12 Seated Rows (150)
(rest 1:30)
11-9-7-5-3
Mutt Bar Upright Row (55)
Mutt Bar Triceps Ext
Mutt Bar Curl
(alternate rounds with a partner)
No measure:
100 Band Pulls
100 Band Triceps Ext
1st Drop Set
6x (180), 4x (135), 4x (115), 4x (90), 6x (70), 6x (45)
(rest 3:00)
2nd Drop Set
10x (135), 8x (115), 4x (90), 4x (70), 6x (45)
(rest 2:30)
3rd Drop Set
10x (115), 8x (90), 6x (70), 4x (45)
(rest 2:00)
4th Drop Set
12x (90), 10 (70), 6x (45)
(rest 1:30)
5th Drop Set
12x (70), 8x (45)
Pec Dec (:10 Eccentric)
8x (80)
8x (70)
8x (60)
8x (70)
8x (80)
(rest 1:00 between sets)
4 rounds:
12 Dumbbell Pullovers (55)
12 Seated Rows (150)
(rest 1:30)
11-9-7-5-3
Mutt Bar Upright Row (55)
Mutt Bar Triceps Ext
Mutt Bar Curl
(alternate rounds with a partner)
No measure:
100 Band Pulls
100 Band Triceps Ext
Thursday, July 20, 2017
Thursday 7/20/17
5 rounds:
3 x 1.5 Press (95,115,135,135,135)
(rest 1:00)
8 x Dumbbell Curl (35)
(rest 1:00)
4 rounds:
4 x Close Grip Chest Press (:10 eccentric) (120)
(rest 1:00)
6 x Barbell Curl (95)
(rest 1:00)
8 rounds:
8 x Neutral Grip Lat-Pulldown (120)
8 x Plate Raise (35)
(rest :30)
No measure:
100 Band Pulls
100 Band Triceps Ext
3 rounds:
30 Sit-ups
200m Jog
3 x 1.5 Press (95,115,135,135,135)
(rest 1:00)
8 x Dumbbell Curl (35)
(rest 1:00)
4 rounds:
4 x Close Grip Chest Press (:10 eccentric) (120)
(rest 1:00)
6 x Barbell Curl (95)
(rest 1:00)
8 rounds:
8 x Neutral Grip Lat-Pulldown (120)
8 x Plate Raise (35)
(rest :30)
No measure:
100 Band Pulls
100 Band Triceps Ext
3 rounds:
30 Sit-ups
200m Jog
Tuesday, July 18, 2017
Tuesday 7/18/17
5 rounds:
8 EZ-Bar Pullovers (95)
8 Wide Grip Seated Row (150)
(rest :30 between rounds)
5 rounds:
8 Close Grip Chest Press (120)
8 EZ-Bar Curls (95)
(rest 1:00 between sets)
3 rounds:
15 Face Pulls (50)
10 Triceps Extensions (50)
15 Plate Raises (25)
(rest :30 between sets)
3 rounds:
8 Single-Arm Nautilus Curls (:05 eccentric) (90)
8 Pec Deck (:05 eccentric) (70)
(no rest between sets)
8 EZ-Bar Pullovers (95)
8 Wide Grip Seated Row (150)
(rest :30 between rounds)
5 rounds:
8 Close Grip Chest Press (120)
8 EZ-Bar Curls (95)
(rest 1:00 between sets)
3 rounds:
15 Face Pulls (50)
10 Triceps Extensions (50)
15 Plate Raises (25)
(rest :30 between sets)
3 rounds:
8 Single-Arm Nautilus Curls (:05 eccentric) (90)
8 Pec Deck (:05 eccentric) (70)
(no rest between sets)
Sunday, July 16, 2017
Sunday 7/16/17
Back Squat
2x3 (225)
2x3 (275)
2x3 (315)
3x1 (365)
Sprints
Dynamic Stretch
5 x 20yrd Strides
5 x 10yrd Sprint (3pt start)
5 x 5yrd Sprint (3pt start)
3 rounds:
15 Back Extension
25 ABMAT Sit-ups
21-15-9
Neck Harness (25)
(rest :30)
2x3 (225)
2x3 (275)
2x3 (315)
3x1 (365)
Sprints
Dynamic Stretch
5 x 20yrd Strides
5 x 10yrd Sprint (3pt start)
5 x 5yrd Sprint (3pt start)
3 rounds:
15 Back Extension
25 ABMAT Sit-ups
21-15-9
Neck Harness (25)
(rest :30)
Friday, July 14, 2017
Friday 7/14/17
6 rounds:
3 Weighted Pull-up (10,20,30,40,50,60)
(rest :30)
3 Weighted Dip (25,45,70,90,115,135)
(rest :30)
Rest 2:00
2 rounds:
5 Weighted Pull-ups (45/25)
(rest :30)
5 Weighted Dips (90/70)
(rest :30)
15-12-9-6
Pec Deck (70)
Close Grip Chest Press (100)
(rest 1:00)
15-12-9
Seated Row (150)
Bent Lateral Raise (15)
(rest 1:00)
15-12-9-6
Cable Curls (40)
(rest :30)
3 Weighted Pull-up (10,20,30,40,50,60)
(rest :30)
3 Weighted Dip (25,45,70,90,115,135)
(rest :30)
Rest 2:00
2 rounds:
5 Weighted Pull-ups (45/25)
(rest :30)
5 Weighted Dips (90/70)
(rest :30)
15-12-9-6
Pec Deck (70)
Close Grip Chest Press (100)
(rest 1:00)
15-12-9
Seated Row (150)
Bent Lateral Raise (15)
(rest 1:00)
15-12-9-6
Cable Curls (40)
(rest :30)
Thursday, July 13, 2017
Thursday 7/13/17
Sled Push
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (270)
20yrd Shuttle (315)
20yrd Shuttle (360)
20yrd Shuttle (405)
20yrd Shuttle (360)
20yrd Shuttle (315)
20yrd Shuttle (270)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
(no rest between shuttles)
Sled Pull
400yrds (90)
(with a partner)
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (270)
20yrd Shuttle (315)
20yrd Shuttle (360)
20yrd Shuttle (405)
20yrd Shuttle (360)
20yrd Shuttle (315)
20yrd Shuttle (270)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
(no rest between shuttles)
Sled Pull
400yrds (90)
(with a partner)
Wednesday, July 12, 2017
Wednesday 7/12/17
6 rounds:
6 EZ-Bar Pullover (85)
6 Supinated Lat-Pulldown (150)
(rest :30)
6 rounds:
6 Close Grip Chest Press (120)
6 EZ-Bar Curls(85)
(rest :30)
Single-Arm Nautilus Curl (:05 Eccentric)
12,10,8,6 (90)
3 rounds:
10 Pec Deck (70)
10 Face Pull (50)
10 Triceps Extension (50)
10 Plate Raise (35)
(rest 1:00)
6 EZ-Bar Pullover (85)
6 Supinated Lat-Pulldown (150)
(rest :30)
6 rounds:
6 Close Grip Chest Press (120)
6 EZ-Bar Curls(85)
(rest :30)
Single-Arm Nautilus Curl (:05 Eccentric)
12,10,8,6 (90)
3 rounds:
10 Pec Deck (70)
10 Face Pull (50)
10 Triceps Extension (50)
10 Plate Raise (35)
(rest 1:00)
Tuesday, July 11, 2017
Sunday, July 9, 2017
Sunday 7/9/17
3 rounds:
1 Weighted Bar Dip (135,160,160)
(rest 1:00)
1 Weighted Pull-up (70,70,70)
(rest 1:00)
5 Weighted Bar Dip (90,100,115)
(rest 1:00)
5 Weighted Pull-up (25,25,25)
(rest 1:00)
8 rounds:
8 Close Grip chest Press (100)
8 Seated Cable Rows (150)
(rest :30)
15-12-9-6
Pec Dec (70)
Plate Raise (25)
(no rest)
15-12-9-6
Single-Arm Nautilus Curl (80)
(rest 1:00)
15-12-9
Face Pull (50)
Triceps Ext (50)
(rest 1:00)
1 Weighted Bar Dip (135,160,160)
(rest 1:00)
1 Weighted Pull-up (70,70,70)
(rest 1:00)
5 Weighted Bar Dip (90,100,115)
(rest 1:00)
5 Weighted Pull-up (25,25,25)
(rest 1:00)
8 rounds:
8 Close Grip chest Press (100)
8 Seated Cable Rows (150)
(rest :30)
15-12-9-6
Pec Dec (70)
Plate Raise (25)
(no rest)
15-12-9-6
Single-Arm Nautilus Curl (80)
(rest 1:00)
15-12-9
Face Pull (50)
Triceps Ext (50)
(rest 1:00)
Saturday, July 8, 2017
Saturday 7/8/17
Back Squat
1x3 (286)
1x3 (308)
1x3 (330)
3x1 (352)
Push Press
1x3 (187)
1x3 (198)
1x3 (209)
3x1 (220)
Clean Pull
3x3 (286)
1x3 (286)
1x3 (308)
1x3 (330)
3x1 (352)
Push Press
1x3 (187)
1x3 (198)
1x3 (209)
3x1 (220)
Clean Pull
3x3 (286)
Thursday, July 6, 2017
Thursday 7/6/17
5 rounds:
20yrd Sled Push Shuttle
(rest while partner pushes)
40yrd Sled Push Shuttle
(rest while partner pushes)
60yrd Sled Push Shuttle
(rest while partner pushes)
(rest 2:00 between rounds)
20yrd Sled Push Shuttle
(rest while partner pushes)
40yrd Sled Push Shuttle
(rest while partner pushes)
60yrd Sled Push Shuttle
(rest while partner pushes)
(rest 2:00 between rounds)
Tuesday, July 4, 2017
Wednesday 7/4/17
8 rounds:
8 Close Grip Chest Press (100)
8 Seated Cable Row (150)
(rest :30)
15-12-9
Pec Deck (70)
Face Pull (50)
(no rest)
3 rounds:
25 ABMAT Sit-up
15 Single-Arm Nautilus Curl (80)
15 Triceps Extension (50)
(no rest)
8 Close Grip Chest Press (100)
8 Seated Cable Row (150)
(rest :30)
15-12-9
Pec Deck (70)
Face Pull (50)
(no rest)
3 rounds:
25 ABMAT Sit-up
15 Single-Arm Nautilus Curl (80)
15 Triceps Extension (50)
(no rest)
Sunday, July 2, 2017
Sunday 7/3/17
Strides
5x 40yrd
(Walk back recovery)
Sprints
1x 10yrd
1x 20yrd
1x 30yrd
1x 40yrd
1x 10yrd
1x 20yrd
1x 30yrd
1x 10yrd
1x 20yrd
1x 10yrd
(Walk back recovery)
Shuttles
200yrd Shuttle (10-20-30-40)
(Walk 100yrd)
200yrd Shuttle (10-20-30-40)
5x 40yrd
(Walk back recovery)
Sprints
1x 10yrd
1x 20yrd
1x 30yrd
1x 40yrd
1x 10yrd
1x 20yrd
1x 30yrd
1x 10yrd
1x 20yrd
1x 10yrd
(Walk back recovery)
Shuttles
200yrd Shuttle (10-20-30-40)
(Walk 100yrd)
200yrd Shuttle (10-20-30-40)
Friday 7/1/17
Training at Crucible CrossFit
Back Squat
1x3 (275)
1x3 (315)
1x3 (365)
Push Press
2x3 (225)
Power Clean
2x3 (225)
Sit-ups
3x25
Sled Push
20yrd Shuttle (45)
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
20yrd Shuttle (45)
(Rest :30 between shuttles)
Back Squat
1x3 (275)
1x3 (315)
1x3 (365)
Push Press
2x3 (225)
Power Clean
2x3 (225)
Sit-ups
3x25
Sled Push
20yrd Shuttle (45)
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
20yrd Shuttle (45)
(Rest :30 between shuttles)
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