Tuesday, June 19, 2018

Tuesday 6/19/18

10:00a
Snatch 
1x2 (155)
1x2 (165)
3x2 (175)

Power Clean & Jerk 
1x2 (155)
1x2 (175)
1x2 (195)

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)
_________________

3:00p
3 rounds:
15 Nautilus Rowing Torso (50)
15 Dumbbell Shrug (60)
15 HS 4-Way Neck
(no rest between rounds)

15-12-9
Single-Arm Nautilus Multi Biceps (80) 
Single-Arm Nautilus Multi Triceps (80)
(rest while the other arm works)




Monday, June 18, 2018

Monday 6/18/18

At a moderate pace: (7:46.2)
2k Row 

Nautilus AB1
20 (100)
(rest :45)
15 (100)
(rest :30)
10 (100)
(rest :15)
5 (100)

IronMind Captains of Crush Gripper 
2 rounds:
30 (G)
20 (S)
10 (T)

Sunday, June 17, 2018

Sunday 6/17/18

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (40) 15/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso-Arm (100) 12/10 
Nautilus Compound Row (160) 12/12 
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 12/12
Maxicam Chest Press (100) 10/8
Cable Triceps Extension (50) 12/10
(rest 2:00 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (50) 15/12/10
Nautilus Compound Row (160) 12/12/12
(rest 1:30 between rounds) 

3 rounds:
12 Nautilus Multi-Biceps (80) 
12 Nautilus Multi Triceps (80) 
30 Hammer Strength Gripper (90) 
(rest 1:30 between rounds) 

Band Pull Apart 
100 (red) 

 

Thursday, June 14, 2018

Thursday 6/14/18

9:00a
HS Front Military Press
10 x (70/80/90/100/110)

3 rounds:
Tempo (:10 eccentric/:10 concentric-:08/:08-:06/:06-:04/:04-:02/:02)
HS Shoulder Press (110)
HS Supinated Pulldown (140)
(rest 2:00 between rounds)

3 rounds:
12 HS Alt Arm Chest Press (110)
12 HS Alt Arm DY Row (140)
(rest 1:30 between rounds)

21-15-9
Cable Seated Row (115)
Cybex Seated Dip (90)
(no rest between rounds)

2 rounds:
EZ-Bar Curl 
7 Bottom Half / 7 Top Half / 7 Full (65)
(alternate rounds with a partner)

3 rounds:
12 Nautilus Rowing Torso (40)
15 Dumbbell Shrugs (60)
15 Neck Extension (55)
(no rest between rounds)
___________________________

7:00p
7 rounds:
30yd Sled Push (180)
200m Assault Air Runner 
(rest 1:00 between rounds)



Tuesday, June 12, 2018

Tuesday 6/12/18

Jerk 
4x3 (225)

Power Clean 
1x3 (185)
2x2 (225)
3x1 (245)

5 rounds:
2 Weighted Chin-up (25/35/45/55/70)
2 Weighted Dip (45/55/70/80/90)
(rest 1:30 between rounds) 

3 rounds:
6 Tempo (5151) Hammer Strength Shoulder Press (140)
6 Tempo (5151) Hammer Strength DY Row (140) 
(rest 1:30 between rounds)

3 rounds:
Hammer Strength Preacher Curl (55) 12/9/6
Hammer Strength Gripper (100) 30/20/10
(no rest between rounds) 

Monday, June 11, 2018

Monday 6/11/18

6 rounds not timed:
200m Assault Air Runner
(alternate rounds with a partner)

Snatch 
1x3 (135)
2x2 (155)
3x1 (175)

Snatch Pull
2x3 (205)
3x2 (225)

Back Squat 
2x3 (275)
3x2 (315)

2 rounds:
6 Tempo Back Extension (5151)
3 Tempo Toes to Bar (5151)



Sunday, June 10, 2018

Sunday 6/10/18

8:00a 
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso Arm (supinated) (100) 10/10 
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 10/10
Maxicam Chest Press (80) 12/12
(rest 1:30 between rounds)
_________________________________

6:00p
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
HS Front Military Press (90) 12/12
Nautilus Rowing Torso (40) 12/12
Seated Cable Row (160) 12/12
(rest 1:30 between rounds)

3 rounds:
8 Seated Incline Dumbbell Curl (35)
12 Cable Triceps Pushdown (60)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps 
(90) 12/9/6 (70) 10 
(rest while other arm works)

Iron Mind "Go Really Gripper"
(45) 35/25/15

2 rounds:
15 Hammer Strength 4-Way Neck (45) 
15 Nautilus Rowing Torso (40)
15 Dumbbell Shrug (60)
(rest 1:00 between rounds) 


Thursday, June 7, 2018

Thursday 6/7/18

9:00a
2 rounds: 
6 Shoulder Press (90) (tempo 5151)
6 Supinated Pulldown (140) (tempo 5151)
(alternate rounds with partner) 


2 rounds:
6 Chest Press (90) (tempo 5151)
6 Seated Row (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds: 
6 Seated Dip (90) (tempo 5151)
6 Preacher Curl (60) (tempo 5151)
(alternate rounds with partner) 


3 rounds:
EZ Bar Curl (65) 12/10/8
EZ Bar Triceps Ext (65) 12/10/8
Gripper (90) 30/30/30/
(rest 1:00 between rounds)
_________________________________

7:00p
Sled Push 
8x 40yd (135-180-225-270-315-360-315-315)
(rest as needed between rounds)


Wednesday, June 6, 2018

Wednesday 6/6/18

Clean 
4x3 (225)

Deadlift (t&g)
1x8 (365)

For time: (23:40)
1000m Row 
30 Weighted Sit-ups (25)
20 Dumbbell Box Step-ups 20' (alt legs) (55)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)





Tuesday, June 5, 2018

Tuesday 6/5/18

Jerk 
2x3 (205)
3x2 (225) 

Power Clean 
2x3 (205)
3x2 (225) 

5 rounds:
3 Weighted Chin-ups (25-30-35-40-45)
3 Weighted Dips (25-30-35-40-45)
(rest 1:30 between rounds) 

2 rounds:
HS Pullover (160) 12/12
HS DY Row (160) 10/10
HS Pullover (160) 8/8
(rest 1:00) 
Zottman Curl (35) 10/10 

2 rounds:
HS Shoulder Press (140) 12/12
HS Chest Press (90) 10/10
HS Shoulder Press (90) 10/6
(rest 1:00)
Triceps Extension (55) 10/10 

HS Gripper 
3x20 (135)
2x20 (90)
1x20 (45)
(rest :10 between sets) 

 

Monday, June 4, 2018

Sunday, June 3, 2018

Sunday 6/3/18

HS Super Incline Press
Build to a heavy set of 8 (65-75-85-95-105-115)

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Nautilus Pulldown (110)12 (100)12
Supinated Nautilus Plate Load Pullover (100) 12/10
Supinated Nautilus Pulldown (110)8 (100)8

(rest 1:00)
Nautilus Single-Arm Curl (100)10 (80)12
(rest 2:00 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Maxicam Close Grip Chest Press (90) 12/10
Nautilus Shoulder Press (120) 8/6

(rest 1:00)
Cable Triceps Extension (60)12 (50)12
(rest 2:00 between rounds)


3 rounds:
12 EZ-Bar Preacher Curl (65)
30 Iron Mind "Go Really Gripper" (55)
(rest 1:00 between rounds)

Face Pull
3x20 (50)


Saturday, June 2, 2018

Friday 6/1/18

For time: (20:48) 
5k Row 

Iron Mind Captain of Crush Gripper
Sport 25-20-15-10-5
Trainer 20-15-10-5
#1 2x :10 Static Hold 

 

Thursday, May 31, 2018

Thursday 5/31/18

9:00a
Superset
15-12-9 
HS Front Pulldown (140-180-180)
HS Shoulder Press (90-140-180)
(rest 1:00 between rounds)

Superset
15-12-9 
HS DY Row (140-180-180)
HS Chest Press (90-140-140)
(rest 1:00 between rounds)

Superset
15-12-9 
HS Pullover (135-180-180)
Cybex Seated Dip (80-100-100)
(rest 1:00 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
HS Preacher Curl (45-70-70) 15-12-9
Triceps Pushdown (35) 15-12-9
Gripper (70-90-115) 50-40-30

Face Pull
3x20 (10)
_____________________

7:00p
8 rounds for load:
30yd Sled Push (135-180-225-270-315-360-405-450)
(rest as needed between pushes)



Monday, May 28, 2018

Monday 5/28/18

"Half Murph"
For time: (29:31)
800m Assault Air Runner
50 Pull-ups
100 Push-ups 
150 Air Squats
800m Assault Air Runner 


Sunday, May 27, 2018

Sunday 5/27/18


3 rounds:
Each exercise to failure. No rest between exercises.
HS Super Incline Press (110) 12/12/12
Nautilus Plate Load Pullover (100) 12/12/12
Maxicam Close Grip Chest Press (100) 8 (80) 12/10
(rest 2:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Supinated Pulldown (100) 12/12/10
Nautilus Shoulder Press (120) 12/12/10
Seated Cable Row (170) 12/12/10
(rest 2:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises.
Zottman Curl (35) 12/12/10
Cable Triceps Extension (40) 15/15/15
HS Gripper (90) 30/30/30
(rest 2:00 between rounds) 

Band Pull Apart
(red band) 100



Saturday 5/26/18

For time: (20:58)
5k Row 


Thursday, May 24, 2018

Thursday 5/24/18

HS Front Pulldown
-Drop Set-
10 (190)
7 (140)
10 (90)

HS Shoulder Press
-Drop Set-
8 (190)
6 (140)
8 (90)
 
HS DY Row
-Drop Set-
10 (190)
8 (140)
10 (90)

HS Chest Press
-Drop Set-
8 (190)
8 (140)
7 (90)

HS Preacher Curl
-Drop Set-
12 (75) 
10 (50)
12 (25)

Triceps Extension 
-Drop Set-
12 (45) 
8 (35)
8 (25)

HS Gripper 
-Drop Set-
25 (135)
25 (90)
25 (45)

Iron Mind Gripper (sport) 
25-20-15-10-5

Band Pull Apart 
100 (red)  

 

Tuesday, May 22, 2018

Tuesday 5/22/18

HS DY Row (single-arm)
4x12 (140)

HS Chest Press 
12,10,8,6 (140)

HS Front Pulldown (single-arm)
3x12 (140) 

HS Shoulder Press 
3x12 (90)

2 rounds:
12 HS Preacher Curl (60)
12 Cybex Seated Dip (100)
50 HS Gripper (90) 
(rest 1:00 between rounds)  

 

Saturday, May 19, 2018

Saturday 5/19/18

Rockwell CrossFit 

Snatch 
1x 135/145/155/165/175/185/195

Clean + Jerk 
1x 195/205/215/225/235/245/255

Back Squat 
1x 245/310/360

Seated Row (hoist pulley)
10x10 (200) 
(rest :10 between sets)

5 rounds:
10 Triceps Extension (hoist pulley)
10 Biceps Curl (hoist pulley)
(no rest between rounds)

3 rounds:
15 Plate Raise (225)
30 Band Pull Apart (red)
(no rest between rounds)

Alternating Kettlebell Press
1x 15,12,9 (35)


Tuesday, May 15, 2018

Tuesday 5/15/18

2 rounds:
Each exercise to failure. No rest between exercises.
HS DY Row (180)12 (140)10 
HS Front Pulldown (180)10 (140)8
Seated Cable Row (140)8 (90)8
HS Preacher Curl (50)12 (50)8
HS Gripper (90) 30/30
(alternate rounds with a partner)

2 rounds:
Each exercise to failure. No rest between exercises.
Plate Raise (25) 12/12
HS Shoulder Press (90) 12/12
(alternate rounds with a partner)

2 rounds:
Each exercise to failure. No rest between exercises.
HS Chest Press (90) (12/10
Cybex Seated Dip (100)12 (80)10
Rope Triceps Extension (25) 12/8
(alternate rounds with a partner)

Nautilus AB1
(100)25


Sunday, May 13, 2018

Sunday 5/13/18

Nautilus Plate Load Pullover
1x8 (100)
1x8 (110)
1x8 (120)
1x8 (130)

Nautilus Supinated Pulldown
1x8 (100)
1x8 (110)
1x8 (120)
1x8 (130)

Seated Straight Bar Cable Row 
1x8 (160)
1x8 (170)
1x8 (180)
1x8 (190)

Russian Kettlebell Swing 
1x8 (80)
1x8 (88)
1x8 (97)
1x8 (106)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Load Pullover (130) 12/12
Nautilus Supinated Pulldown (120) 12/10
Seated Cable Row (160) 10/8
Russian Kettlebell Swing (80) 10/8
(rest 3:00 between rounds)

3 rounds:
12 Cable Preacher Curl (30)
30 Iron Mind "Go Really Gripper" (45)
(rest 1:30 between rounds)


Thursday, May 10, 2018

Thursday 5/10/18

9:00a
HS Shoulder Press
8x (110)

8x (130)
8x (150)
(rest 1:00 between sets) 

HS Front Pulldown
8x (140)
8x (180)
8x (230)
(rest 1:00 between sets) 

2 rounds:
Each exercise to failure. No rest between exercises. 
Cybex Seated Dip (100) 12/12
HS Chest Press (90) 10/8
Cybex Seated Dip (100) 8/8
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises. 
HS Pullover (180) 12/12
HS DY Row (140) 12/10
HS Pullover (180)  8/6
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises. 
HS Preacher Curl (50) 12/12
Triceps Extension (35) 12/12
HS Gripper (105) 50/50
(rest 1:30 between rounds)

Cybex Wrist & Forearm
Wrist Roll 3x3 each direction


Iron Mind Captain of Crush
(sport) 20-15-10 

__________________________________________________ 

6:00p
Sleds
3 man relay:
10x10yd Sled Push (225)

1 Mile Recovery Jog

3 man relay:
10x10yd Sled Push (225)




Tuesday, May 8, 2018

Tuesday 5/8/18

8 rounds:
8 HS Shoulder Press (90)
8 HS Preacher Curl (35) 
(no rest between rounds)

Alternate Arms:
10 HS DY Row Rt/Lt (180)
8 HS DY Row Rt/Lt
6 HS DY Row Rt/Lt
4 HS DY Row Rt/Lt
2 HS DY Row Rt/Lt
(rest while other arm works)

15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (extension)

15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (flexion)

15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (right)

15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (left)

15 Dumbbell Shrug (60 each hand)

Monday, May 7, 2018

Monday 5/7/18

Clean 
3x3 (185)

Snatch Pull
4x4 (185) 

Back Squat 
1x3 (225)
1x3 (275)
1x8 (225) 

 

Sunday, May 6, 2018

Sunday 5/6/18

Nautilus Behind The Neck Pulldown
Drop Set: (110)10 (90)8 (70)8 (50)10
(only rest long enough to change weight)

Nautilus Plate Load Pullover
Drop Set: (125)12 (100)8 (75)8 (50)8
(only rest long enough to change weight)

Nautilus Front Pulldown
Drop Set: (110)9 (90)7 (70)7 (50)9
(only rest long enough to change weight)

Nautilus Shoulder Press
Drop Set: (130)8 (110)6 (90)7 (70)8
(only rest long enough to change weight)

Polaris Pec Deck 
Drop Set: (100)10 (80)8 (60)6 (40)10
(only rest long enough to change weight)

Maxicam Chest Press
Drop Set: (100)12 (80)10 (60)8 (40)6
(only rest long enough to change weight)

Nautilus Single-Arm Curl
(110)10 (100)10 (90)10
(only rest long enough to change weight)

Rope Triceps Pushdown 
(60)10 (60)10 (60)10
(rest 1:00 between sets)

Iron Mind "Go Really Gripper"
(45)50 (45)40 (45)30
(rest 1:00 between sets)


Saturday, May 5, 2018

Saturday 5/5/18

HS 4-Way Neck 
(45)25 (45)20 (45)15 (45)10 
(rest 1:00 after completing all 4 directions)



Thursday, May 3, 2018

Thursday 5/4/18

9:00a
HS Front Lat Pulldown
15-12-9-6 (140)
(rest :15 between sets) 

HS Shoulder Press 
15-12-9-6 (90)
(rest :15 between sets)

HS Pullover
15-12-9-6 (135)
(rest :15 between sets) 

Cybex Seated Dip 
15-12-9-6 (80)
(rest :15 between sets)

HS DY Row
15-12-9-6 (140)
(rest :15 between sets) 

HS Preacher Curl
15-12-9-6 (35)
(rest :15 between sets)
 Iron Mind "Go Really Gripper"
50-40-30 (35)
(alternate with a partner) 

Cybex Wrist & Forearm 
Wrist Roll 3x15 (both directions)
Wrist Flexion 2x15 (both directions)
Wrist Rotation 1x15 (both directions) 
__________________________

6:00p
6 rounds:
100yd Sled Push (135)
200m Recovery Jog 

Wednesday, May 2, 2018

Wednesday 5/3/18

Power Snatch 
3x5 (95)

Clean & Jerk 
3x3 (135)

Back Squat 
1x3 (225)
3x3 (275)


Tuesday, May 1, 2018

Tuesday 5/2/18

Single-Arm HS DY Row 
12x (140)
9x (140)
6x (140)
(rest while other arm works)

HS Shoulder Press 
12x (110)
(rest :15)
9x (110) 
(rest :15)
6x (110)

Single-Arm HS Front Pulldown
12x (160)
9x (160)
6x (160)
(rest while other arm works)

HS Chest Press 
12x (90)
(rest :15)
9x (90) 
(rest :15)
6x (90)

HS Preacher Curl
12x (45)
(rest :15)
9x (45) 
(rest :15)
6x (45)

Triceps Pushdown 
12x (45)
(rest :15)
9x (45) 
(rest :15)
6x (45)

HS Gripper 
30x (100)
(rest :10)
20x (100)
(rest :10)
10x (100)