Wednesday, April 25, 2018

Wednesday 4/25/18

Power Snatch 
3x3 (95)

Power Clean & Push Press
3x3 (95)

Back Squat 
1x3 (185)
1x3 (225)
1x3 (275)

 

Sunday, April 22, 2018

Sunday 4/22/18

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/12
Hammer Strength Front Pulldown (140) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Shoulder Press (130) 12 (110) 12 
Hammer Strength DY Row (160) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Triceps Extension (25) 12/12
Hammer Strength Preacher Curl (65) 10/8
Hammer Strength Gripper (90) 50/50
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Hammer Strength Curl (45) 6 (35) 8 (25) 10
Iron Mind "Go Really Gripper" (45) 25/25/25
(rest 2:00 between rounds) 

Wrist Roller 7x (both directions)


Saturday, April 21, 2018

Saturday 4/21/18

No rest between exercises:
15 DB Shoulder Shrug (60)
15 Hammer Strength Neck (back) (45)
15 DB Shoulder Shrug 
15 Hammer Strength Neck (left) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (right) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (front)
12 DB Shoulder Shrug 



Thursday, April 19, 2018

Thursday 4/19/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus BTN Pulldown (100) 15/12
Nautilus Plate Loaded Pullover (100) 12/10
Nautilus Supinated Pulldown (100) 10/8
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Pec Deck (80) 12/10
Close Grip Chest Press (90) 10/10
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Rope Triceps Extension (50) 12/12
Nautilus Single-Arm Curl (100) 12/12
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

No rest between exercises:
12 DB Shoulder Shrug (60)
12 Hammer Strength Neck (back) (55)
12 DB Shoulder Shrug 
12 Hammer Strength Neck (left) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (right) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

No rest between exercises:
50 IronMind "Go Really Gripper" 35
1 Wrist Roll (both ways)
30 IronMind "Go Really Gripper" 
3 Wrist Roll (both ways)
10 IronMind "Go Really Gripper" 
5 Wrist Roll (both ways)

IronMind "Telegraph of Titans"
5-4-3-2-1 (5lbs)
__________________________

6:00p
Sleds
5x 20yd Sled Push Shuttle (315)
200m Sandbag Jog 
4x 30yd Sled Push Shuttle (270)
200m Sandbag Jog 
3x 40yd Sled Push Shuttle (225)



Thursday, April 12, 2018

Thursday 4/12/18

Finishing up the move into the new building.

Hammer Strength DY Row
3x9 (140)

Hammer Strength Chest Press 
3x9 (140)

Hammer Strength Front Pulldown
3x9 (140)

Cybex Seated Dip
3x9 (100)

3 rounds:
No rest between exercises:
Hammer Strength Shoulder Press (90) 10/10/10
Hammer Strength Preacher Curl (50) 10/10/10
Iron Mind Go-Really-Gripper (45) 35/25/15

Cybex Forearm Machine
Wrist Roll
Lateral Flexion/Extension
Wrist Rotation Internal/External 



Tuesday, March 20, 2018

Tuesday 3/20/18

5 rounds for time: (17:22)
27 Double unders
21 Kettlebell Swings (53)
15 Bar Dips
9 Toes to Bar
3 Burpees to a 6" reach 
(rest 1:00 between rounds)


Monday, March 19, 2018

Monday 3/19/18

18.4 (101)
For time: (cap9)
21 Deadlift 225
21 Handstand Push-up
15 Deadlift 225
15 Handstand Push-up
9 Deadlift 225
9 Handstand Push-up
21 Deadlift 315
50′ Hand Walk
15 Deadlift 315
50′ Hand Walk
9 Deadlift 315
50′ Hand Walk

Thursday, March 15, 2018

Thursday 3/15/18

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/12
Hammer Strength Dip (270) 12/10
Supinated Pulldown (180) 12/8
Overhead Triceps Ext. (45) 12/12
(rest 3:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
DB Lateral Raise (20) 12/12
Seated Row (180) 12/12
Nautilus Shoulder Press (120) 12/12
Alt. Arm DB Curl (35) 8/8
(rest 1:30 between rounds)

2 rounds:
Band Pull Apart (red) 50/50
Hammer Strength Gripper (90) 50/50
(no rest between rounds)


Tuesday, March 13, 2018

Tuesday 3/13/18

AMRAP 14:00 (3+16)
21 Calorie Row
7 Toes to Bar 
21 Steps Walking Lunge 
7 Toes to Bar 
21 Hand Release Push-up
7 Toes to Bar



Sunday, March 11, 2018

Sunday 3/11/18

18.3 (228)
2 rounds for time: (cap14)
100 Double unders
20 Overhead Squat 115/85
100 Double unders
12 Ring Muscle-ups
100 Double unders
20 Single-Arm Dumbbell Snatch (alt arms) 50/35
100 Double unders
12 Bar Muscle-ups




Thursday, March 8, 2018

Thursday 3/8/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Loaded Pullover (120) 12/12
Supinated Grip Pulldown (150) 12/10
Hammer Strength Preacher Curl (55) 10/10
Hammer Strength Gripper (135) 20/20
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (80) 12/12
Seated Dip (100) 12/12
Close Grip Chest Press (100) 12/6
Rope Triceps Pushdown (50) 12/10
(rest 1:30 between rounds)

1 round:
Each exercise to failure. No rest between exercises.
Band Pull Apart (red) 100
Single-Arm Nautilus Curl (120) 15
Hammer Strength Gripper (90) 50
__________________________________________

6:00p
3 rounds for time: (31:29)
20yd Sled Push Shuttle 225
40yd Sled Push Shuttle
60yd Sled Push Shuttle
400m Run
80yd Sled Push Shuttle
400m Run



Sunday, March 4, 2018

Sunday 3/4/18

18.2 

12:00 to complete:
1-2-3-4-5-6-7-8-9-10 (11:29)
Dumbbell Squat (50 each hand)
Bar Facing Burpees

With remaining time: (275)
1RM Clean 




Thursday, March 1, 2018

Thursday 3/1/18

9:00a
Hammer Strength Preacher Curl
10x (35-40-45-40-55)

3 rounds:
No rest between exercises.
Seated Dip (100) 12/12/12
Rope Triceps Ext (50) 12/12/12
(rest 1:00 between sets)

3 rounds:
No rest between exercises.
Pec Deck (80) 12/12/12
Close Grip Chest Press (80) 12/12/12
(rest 1:00 between sets)

3 rounds:
No rest between exercises.
Nautilus Plate Loaded Pullover (100) 12/12/12
Face Pull (50) 20/20/20
(rest 1:00 between sets)

40-30-20
IronMind "Go Really Grip" (45)
Hammer Strength Gripper (90)
(minimal rest between exercises)

IronMind "Titan's Telegraph"
3x5 (2.5)
__________________________

6:00p
“Reverse Tabata”
8 rounds:
:10 Sled Push 225/180
:20 Rest

800m Recovery Run

“Reverse Tabata”
8 rounds:
:10 Sled Push 225/180
:20 Rest



Tuesday, February 27, 2018

Tuesday 2/27/18

2 rounds for time: (19:40)
800m Run 
30 Pull-ups 
15 Ball Slams (20)
30 Kettlebell Swings (53)
15 Ball Slams 


Sunday, February 25, 2018

Sunday 2/25/18

18.1 (274)
AMRAP 20:00
8 Toes to Bar 
10 DB Hang Clean & Jerk (5 each arm) 50/35
14 Calorie Row 

 

Thursday, February 22, 2018

Thursday 2/22/18

9:00a
Nautilus Plate Loaded Pullover
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

Close Grip Chest Press

15 x (100)
(rest 1:00)
12 x (100)
(rest :45)
9 x (100)
(rest :30)
6 x (100)

Seated Cable Row

15 x (170)
(rest 1:00)
12 x (170)
(rest :45)
9 x (170)
(rest :30)
6 x (170)

Nautilus Shoulder Press

15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

2 rounds:

Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/10
Rope Triceps Pushdown (60) 12/10
(rest 1:00)

2 rounds:

Push each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/8
Hammer Strength Gripper (120) 30/30
(rest 1:00)

Iron Mind "Go Really Gripper"

50 x (20)
40 x (30)
3x20 (40)
______________________________________________

6:00p

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run


3 rounds:

:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run


3 rounds:

:30 Sled Push Shuttle (225)
:30 Rest
(rest 1:00 between sets)





Sunday, February 18, 2018

Sunday 2/18/18

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Loaded Pullover (130) 12/12/10
Supinated Pulldown (180) 12/10/8
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (90) 12/10/8
Close Grip Chest Press (100) 12/12/10
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/10/10
Seated Dip (100) 12/12/12
Hammer Strength Gripper (120) 30/30/30
(rest 1:30 between rounds)

Iron Mind "Go-Really-Grip"
2x20 (20)
2x20 (30)

Band Pull Apart
(red) 100



Thursday, February 15, 2018

Thursday 2/15/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Lat Pulldown (160) 12/12
Nautilus Plate Loaded Pullover (120) 10/9
Seated Row (160) 12/12 
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Close Grip Chest Press (100) 12/12
Pec Deck (90) 9/6
Seated Dip (100) 10/10
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (110) 15/12
Hammer Strength Gripper (120) 30/30
(rest 1:30 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Triceps Pushdown (80) 10/10
Band Pull Apart (red) 30/30
(rest 1:30 between rounds) 
________________________

6:00p 
3 rounds:
:10 Sled Push Shuttle (225)
:50 Rest 
:20 Sled Push Shuttle 
:40 Rest 
:30 Sled Push Shuttle 
:30 Rest 
:40 Sled Push Shuttle 
:20 Rest 
:50 Sled Push Shuttle 
(rest 5:00 between rounds) 


 



Wednesday, February 14, 2018

Tuesday, February 13, 2018

Tuesday 2/13/18

3 rounds for time: (12:56)
500m Row 
400m Run 

Each exercise to failure. No rest between exercises.
25 Nautilus AB1 (100)
15 Single-Arm Nautilus Curl (100)
50 Hammer Strength Gripper (100) 
20 Nautilus AB1 (100)
12 Single-Arm Nautilus Curl (100)
40 Hammer Strength Gripper (100) 
15 Nautilus AB1 (100)
10 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (100) 


Monday, February 12, 2018

Sunday 2/11/18

Hammer Strength Combo Twist
2x20 (each side) (140)


Hammer Strength Pullover 
6x6 (180) 
(Rest :30 between sets)

Nautilus Shoulder Press
6x6 (130)
(Rest :30 between sets)


Seated Cable Row
6x6 (160)
(Rest :30 between sets) 


3 rounds:
Each exercise to failure. No rest between exercises.
10 Alternating Arm Dumbbell Curls (35)
15 Triceps Pushdowns (80)
30 Hammer Strength Gripper (100)
(rest 1:00 between rounds)


Thursday, February 8, 2018

Thursday 2/8/18


9:00a
Hammer Strength Ground Based Twist
2x 20 (each side)

2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Hammer Strength Pullover
8-12 Seated Row
8-12 Zottman Curl
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Nautilus Shoulder Press
50 Band Pull Apart
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Pec Deck
8-12 Hammer Strength Chest Press
8-12 Cybex Seated Dip
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Single-Arm Nautilus Curl
8-12 Rope Triceps Pushdown
30 Hammer Strength Gripper
(rest 1:30 between rounds)

_______________________________________

6:00p
With a partner:
400m Sled Pull (135)
400m Sled Push 
400m Sled Pull
(share work anyhow. one person works at a time)

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (100) 12/12
Hammer Strength Gripper
(rest 1:30 between rounds)

15 Strict Pull-ups 


Tuesday, February 6, 2018

Tuesday 2/6/18

15 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
12 Triceps Pushdown (50)
(rest 1:00)
12 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
10 Triceps Pushdown (50)
(rest :45)
10 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
8 Triceps Pushdown (50)
(rest :30)
8 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
6 Triceps Pushdown (50)
(rest :15)
6 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
4 Triceps Pushdown (50)



Thursday, February 1, 2018

Thursday 2/1/18

9:00a 
Hammer Strength Decline Press
4x12 (140)

Hammer Strength Chest Press
4x12 (140)

Hammer Strength Seated Dip 
4x12 (230)

Hammer Strength Pullover 
4x12 (180)

Seated Cable Row 
4x12 (180)

3 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (110) 12/12/12
Triceps Pushdown (60) 12/12/12
Hammer Strength Gripper (100) 30/30/30
(rest 1:30 between rounds)

Band Pull Apart100 (red)
____________________________________

6:00p 
4x20yd Sled Push Shuttle 315/225
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
2x60yd Sled Push Shuttle 225/135
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
4x20yd Sled Push Shuttle 315/225

(alternate shuttles with a partner)



Tuesday, January 30, 2018

Tuesday 1/30/18

AMRAP 20:00 (4rds)
400m Run 
15 Pull-ups 
30 Air Squats 
15 Push-ups





Sunday, January 28, 2018

Sunday 1/28/18

2 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (100) 9 (90) 10
Hammer Strength Decline Press (180) 12/12
Nautilus Shoulder Press (130) 8/6
Mutt Bar Triceps Ext. (35) 10/10
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/10
Supinated Grip Pulldown (160) 12/10
Nautilus Pullover (140) 8/6
Dumbbell Hammer Curl (35) 10/10
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 10/10
Hammer Strength Seated Dip (230) 12 (270) 10
Hammer Strength Gripper (100) 30/30
(rest 1:30 between rounds)

3 sets:
Hammer Strength Chest Press (180) 12/10 (140) 12
(rest 1:30 between sets)

3 rounds:
Each exercise to failure. No rest between exercises.
Face Pull (50) 20/20
Band Pull Apart (red) 30/30
(rest 1:00 between rounds) 

2 sets:
Hammer Strength 4-Way Neck (70) 12/12
(rest 1:00 between sets)