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