Thursday, October 18, 2018

No rest between exercises.
1:00 Hammer Strength Chest Press(:30 concen/:30 eccen)(140)
Polaris Pec Deck (50)12

No rest between exercises.
1:00 Hammer Strength DY Row (180)
Dumbbell Bent Lateral Raise (20)12

No rest between exercises.
1:00 Hammer Strength Shoulder Press (90)
Dumbbell Lateral Raise (20)15

No rest between exercises.
1:00 Hammer Strength Low Row (180)
Hammer Strength Standing Shrug (270)10

No rest between exercises.
1:00 Cybex Seated Dip (110)
Nautilus Multi-Triceps (80)12

No rest between exercises.
1:00 Hammer Strength Front Pulldown (180)
Nautilus Multi-Biceps (80)12
 ______________________________

1 round:
120yd Sled Push Shuttle (90)
15 Air Squat

(200m recovery jog) 

2 rounds:
90yd Sled Push Shuttle (135)
15 Air Squat

(200m recovery jog)

3 rounds:
60yd Sled Push Shuttle (180)
15 Air Squat 

(200m recovery jog)

4 rounds:
30yd Sled Push shuttle (225)
15 Air Squat 







Tuesday, October 16, 2018

Bench Press
(225) 8-7-6-5-4-3-2-1
(rest 2:00-1:45-1:30-1:15-1:00-:45-:30-:15)

2 rounds:
No rest between exercises.
12 MAG Bar Cable Long Row (140)
8 Hammer Strength DY Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 2:00 between rounds)

2 rounds:
No rest between exercises.
10 Hammer Strength Front Military Press (130)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
10 Larry Scott Bar Cable Triceps Pushdown (50)
(rest 2:00 between rounds)

3 rounds:
No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (100)12 (110)10 (120)8
(rest 1:00)
Single-Arm Hammer Strength Preacher Curl (25)10 (30)8 (35)6
(rest 1:00)

Rope Cable Push Down 
(35)15/12/9
(rest 1:00 between sets)

Hammer Strength Gripper 
(90)30/30/30
(rest :30 between rounds) 


Monday, October 15, 2018

3 rounds for time: (9:13)
25cal Row 
25 Wall Ball Shot 20lbs

For total reps:
1:00 Ski Erg (18cal)
1:00 Back Squat (185)15
1:00 Ball Over the shoulder (100)8


Sunday, October 14, 2018

3 rounds:
No rest between exercises.
8 Maxicam Chest Press (130)
8 Nautilus Compound Row (180)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Shoulder Press (140)
8 Nautilus BTN Pulldown (120)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Weighted Dip (35)
(rest :30 between rounds)

2 rounds:
No rest between exercises.
15 Dumbbell Lateral Raise (20)
15 Nautilus Rowing Torso (60)
15 Cable Face Pull (40)
(rest 1:00 between rounds)

Cable Pullover 
(40)15 (50)12 (60)10/10/10
(rest :45 between rounds)

1 round:
No rest between exercises.
10 Seated Barbell Curl (70)
10 Nautilus Supinated Pulldown (100)
12 Nautilus Multi-Triceps (100)
8 Nautilus Plate Load Slow Mo Preacher Curl (50) (:05/:05)
(rest 1:00)
12 Cable Overhead Triceps Extension (50)
8 Bar Dip (bwt)
15 Seated Dumbbell Curls (20)
8 Nautilus Plate Load Slow Mo Triceps Extension (50) (:05/:05)





Saturday, October 13, 2018

Pull-up/Dip Pyramid
3-5-8-5-3 (96)
Pull-up 
Bar Dip 
(rest while partner works)
Chin-up 
Bar Dip 
(rest while partner works)
Command Pull-up Rt
Bar Dip 
(rest while partner works)
Commando Pull-up Lt
Bar Dip 
(rest while partner works)


Friday, October 12, 2018

For total time: (16:19)
40 Calorie Assault Bike (2:01)
40 Calorie Row (2:16)
~then~
21-15-9

Deadlift (225)
Bar Facing Burpee


 

Thursday, October 11, 2018

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Pulldown (180)
Hammer Strength Chest Press (140)
Hammer Strength Low Row (180)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Military Press (120)
Hammer Strength DY Row (180)
Cybex Seated Dip (110)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength High Row (180)
Hammer Strength Decline Press (140)
Hammer Strength Preacher Curl (70)
(alternate rounds with a partner)
_________________________

5 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Cable Triceps Pushdown (45)
(no rest between rounds)

5 rounds:
10 Hammer Strength Preacher Curl (45)
10 Cable Triceps Pushdown (45)

(no rest between rounds)





Tuesday, October 9, 2018

Seated Barbell Shoulder Press
5x (155-165-175-165-155)

3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise (20)
10 Barbell BTN Press (95)

(rest :45 between rounds) 

Hammer Strength Front Military Press
8x (50-70-90-110-90-70-50)
(rest :30 between sets) 

3 rounds:
No rest between exercises.
12 Polaris Pec Deck (80)
10 Hammer Strength Decline Press (180)
8 Cable Triceps Pushdown (70-60-50)
(rest :45 between rounds)
___________________________

Single-Arm Hammer Strength DY Row
8x (180-230-270)
(rest while other arm works) 

Single-Arm Hammer Strength High Row
8x (180-230-270)
(rest while other arm works) 

Hammer Strength Standing Shrug
8x (270-320-360)
(rest :45 between sets) 

2 rounds:
No rest between exercises.
8 Single-Arm Hammer Strength DY Row (270)

8 Single-Arm Hammer Strength High Row (270)
8 Hammer Strength Standing Shrug (360)(rest 1:30 between rounds) 

3 rounds:
No rest between exercises.
Hammer Strength Low Row (180)12/10 (90)20
MAG Bar Long Row (140)12/10 (90)20)

Hammer Strength Standing Shrug (270)12/10 (180)20
(rest 1:00 between rounds)


 

Sunday, October 7, 2018

Chest Press
(130)16
(rest :30)
(130)8
(rest :30)
(130)6
(rest :30)
(130) 3 Position :10 Pause + 6 Pulses

Nautilus Compound Row 
(180)16
(rest :30)
(180)10
(rest :30)
(180)8
(rest :30)
(180) 3 Position :10 Pause + 6 Pulses

2 rounds:
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (110)
(rest 1:30 between rounds)

Superset
20 Seated Dumbbell Curl (25)
20 Rope Overhead Triceps Extension (50)
(rest 1:30)
20 Dumbbell Hammer Curl (25)
20 Rope Triceps Pushdown (50)

2 rounds:
20 Nautilus Rowing Torso (50)
20 Bar Dip (bwt)
(rest 1:00 between rounds)

Superset 
8 Slow Mo Nautilus Plate Load Curl (50)
8 Slow Mo Nautilus Plate Load Triceps Extension (50)


Saturday, October 6, 2018

Back Squat 
3x1 (275)
3x1 (315)
3x1 (365)

Clean & Jerk 
5x1 (225)

21-15-9
Deadlift (225) 
Wall Ball Shot (20)

 

Friday, October 5, 2018

3 rounds:
No rest between exercises.
8 Hammer Strength Front Pulldown (230)
8 Hammer Strength Front Military Press (110) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength DY Row (230)
8 Hammer Strength Chest Press (140) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength Low Row (180)
8 Hammer Strength Decline Press (180) 
(rest :45 between sets)

MAG Bar Front Pulldown 
8x (140-150-160-150-140)
(rest :30 between sets)

Cable Pullover 
4x10 (45)
(rest :30 between sets) 

21-15-9
Hammer Strength Standing Shrug (180) 
Cable Face Pull (25)
(no rest between sets) 

Single-Arm Nautilus Multi Biceps
3x10 (100)
(rest while other arm works) 

 

Wednesday, October 3, 2018

3 rounds:
No rest between exercises.
8 Hammer Strength High Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (230)
(rest :45 between sets)

Single-Arm Hammer High Row 
4x8 (180) 
(rest while the other arm works)

Single-Arm Hammer Low Row 
4x8 (180) 
(rest while the other arm works)

Cybex Seated Row
(150) 12/9/6
(rest :45 between sets)

Cybex Rear Delt 
(50) 12/9/6
(rest :45 between sets)

Cable Pullover
(65)15 (95)12 (125)9
__________________________

3 rounds:
No rest between exercises.
15 Cybex Delt Raise (30)
10 Hammer Strength Shoulder Press (90)
15 Hammer Strength Standing Shrug (180)
(rest :45 between sets)

Hammer Strength Shoulder Press 
3x8 (140)
(rest :45 between sets) 

Single-Arm Cybex Delt Raise 
(50) 12/9/6
(rest while the other arm works)
__________________________

3 rounds:
No rest between exercises.
10 30 Degree Incline Dumbbell Fly (35)
10 Hammer Strength Incline Press (90)
(no rest between rounds)

3 rounds:
No rest between exercises.
8 Cybex Triceps Extension (90)
8 Hammer Strength Seated Dip (180)
8 Cybex Chest Press (100)
(rest :45 between sets)

3 rounds:
No rest between exercises.
10 Cybex Preacher Curl (75)
10 Cable Triceps Push Down (75)
(rest :30 between rounds) 

Hammer Strength Ab Crunch 
3x15 (80)
(rest :45 between sets)



Monday, October 1, 2018

Back Squat 
2x1 (315)
5x1 (365)

Power Clean 
2x1 (185)
5x1 (225)

Single-Arm Hammer Strength DY Row 
(140)8 (180)8 (230)8 (270)8 (320)6

No rest between exercises:
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270) 

2 rounds:
8 Hammer Strength Front Military (140)
8 Polarix Pec Deck (70)
8 Hammer Strength Decline Press (140)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps
(100)12 (100)10 (100)8 
(rest while other arm works)

 



Sunday, September 30, 2018

"Drop Set"
Nautilus Compound Row
(200)10 (160)8 (120)8 (80)10

"Drop Set"
Maxicam Chest Press 
(160)8 (120)8 (90)8 (70)8

"Drop Set"
Nautilus Supinated Pulldown 
(120)10 (100)8 (80)8 (60)10

"Drop Set"
Nautilus Shoulder Press
(160)8 (130)8 (100)8 (70)6

"Drop Set"
Nautilus Rowing Torso
(60)12 (50)8 (40)8 (30)8

"Drop Set"
Nautilus Plate Load Pullover 
(175)10 (150)6 (125)6 (100)6

Superset 
Nautilus Slow Mo Triceps Ext (50)8 (60)7 (70)6
Nautilus Slow Mo Biceps Curl (50)8 (60)7 (70)6
(:05 Concentric / :05 Eccentric)

Superset
Cable Overhead Triceps Ext (50)14 (60)12
Seated Dumbbell Curl (35)10/10



Saturday, September 29, 2018

Pull-up/Dip Pyramid
1-3-1-5-1-7-1-5-1-3-1 (126reps)
Pull-up 
Dip
(rest while partner works)
Chin-up 
Dip 
(rest while partner works)
Commando Pull-up Rt
Dip 
(rest while partner works)
Commando Pull-up Lt 
Dip 
(rest while partner works)



Thursday, September 27, 2018

3 rounds:
No rest between exercises.
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength Shoulder Press (140) 12/12/10
Hammer Strength Standing Shrug (270) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/12/12
Hammer Strength Pullover (200) 10/10/8
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (120) 10/9/8
Polaris Pec Deck (80) 12/8/8
Hammer Strength Decline Press (180) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
MAG Bar Front Pulldown (140) 12/12/12
Hammer Strength DY Row (160) 10/8/8
Hammer Strength Low Row (140) 8/8/8
(alternate rounds with a partner)
_________________________________


9 rounds:
3 Deadlift (365)
20yd Sled Push (270)
60yd Shuttle Run 
(alternate rounds with a partner)




Wednesday, September 26, 2018

Back Squat 
2x1 (286)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x15 (220)


Tuesday, September 25, 2018

Single-Arm Hammer Strength Front Pulldown 
3x8 (180)
1x8 (230)

Single-Arm Hammer Strength DY Row 
3x8 (180)
1x8 (230)

Hammer Strength Low Row 
3x8 (140)
1x8 (180)
1x8 (230)

Single-Arm Hammer Strength High Row 
3x8 (230)
1x8 (270)

Cable Long Row 
(115) 15/12/12/9

Hammer Strength Standing Shrug 
(270) 15/12/9/6/3
(rest :20 between sets) 

Cable Face Pull
(45) 15/12/9

Cable Pullover 
3x10 (45)

 

Monday, September 24, 2018

Bench Press
2x5 (185)
3x4 (205)
4x3 (225)
5x2 (245)
6x1 (265)
(rest 1:00 between sets) 

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (110) 10/9/8
Polaris Pec Deck (80) 10/9/8
Hammer Strength Decline Press (140) 10/9/8
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
Cable Triceps Push Down (45) 12/10/8
Cybex Seated Dip (100) 12/10/8
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.

Front Plate Raise (35) 12/10/8
Dumbbell Lateral Raise (15) 12/10/8
(rest :30 between rounds)

 

Saturday, September 22, 2018

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 reps)
Pull-up
Bar Dip 

(alternate rounds with a partner)

Single-Arm Hammer Strength DY Row 
4x12 (180)

Hammer Strength Low Row
4x10 (140)

Hammer Strength Standing Shrug 
5x8 (230) 
(rest :20 between sets)
 


 

Thursday, September 20, 2018

Single-Arm Hammer Strength DY Row
8x (180-230-270-270)
(rest 1:00 between sets)

Single-Arm Hammer Strength High Row 
8x (180-230-270-270)
(rest 1:00 between sets)

Hammer Strength Low Row 
8x (140-180-230-230)
(rest 1:00 between sets)

Single-Arm Hammer Strength Front Pulldown
8x (140-180-180-180)
(rest 1:00 between sets)

Hammer Strength Standing Shrug 
6x8 (270)
(rest :20 between sets)

Cable Long Row
(90)15 (110)12 (130)9/9
(rest 1:00 between sets)

Cable Pullover 
4x10 (45)
(rest 1:00 between sets)
_______________________________ 

12-10-8
Hammer Strength Front Military Press (90)
Polaris Pec Deck (80)
Hammer Strength Decline Press (140)
(rest :30 between rounds)


12-10-8
Cable Triceps Pushdown (50)
Cybex Seated Dip (100)
(rest :30 between rounds)

12-10-8
Front Plate Raise (25)
Hammer Strength Chest Press (90) 

Overhead Cable Pushdown (25)
(rest :30 between rounds) 

12-10-8
Hammer Strength BTN Shoulder Press (90) 
Dumbbell Lateral Raise (15)
(rest :30 between rounds) 
_________________________________

7 rounds:
5 Deadlift (315)
30yd Sled Push Shuttle (225)
200m Run 
(alternate rounds with a partner)