Monday, August 20, 2018

3 rounds for calories: (68/63/57)
Assault Air Bike

1:00 Work / 1:00 Recovery Ride
:45 Work / :45 Recovery Ride
:30 Work / :30 Recovery Ride
:15 Work / :15 Recovery Ride
(rest 2:00 between rounds) 

Sunday, August 19, 2018

2 rounds:
Nautilus Plate Load Pullover (160) 12/12
Cable Seated Row (160) 12/12
Nautilus Rowing Torso (40) 12/12
HS Standing Shrug (180) 12/12
(rest 1:00 between rounds)

2 rounds:
Dumbbell Lateral Raise (20) 12/12
Nautilus Shoulder Press (120) 12/12
HS Standing Shrug (180) 12/12
(rest 1:00 between rounds)

2 rounds:
Polaris Pec Deck (80) 12/12
Maxicam Close Grip Chest Press (90) 12/12
Cable Triceps Pushdown (80) 12/12
(rest 1:00 between rounds)

12-10-8
Single-Arm Nautilus Multi-Biceps (90)
Single-Arm Nautilus Multi-Triceps (90)
(rest while other arm works)

2 rounds:
10 Nautilus Plate Load Slow-Mo Preacher Curl (35) (:05/:05)
10 Cable Triceps Push Down (70)
(rest 1:00 between rounds)



Saturday, August 18, 2018

Pull-up & Dip Pyramid
3-5-8-5-3 (96 total reps) 
Pull-up 
Bar Dip
(rest While partner works) 
Chin-up
Bar Dip
(rest While partner works) 
Commando Pull-up Rt
Bar Dip
(rest While partner works) 
Commando Pull-up Lt
Bar Dip
(rest While partner works) 



Friday, August 17, 2018

Back Squat 
2x3 (275)
3x2 (315)

Snatch 
3x2 (135)
2x2 (155)
3x2 (175)

Clean 
1x2 (185)
2x2 (205)
1x2 (185) 

Front Squat 
1x25 (95)



Thursday, August 16, 2018

Seated Barbell Shoulder Press
5x (85/105/135/155/175)

3 rounds:
BTN Barbell Shoulder Press (95) 12/12/10
Dumbbell Lateral Raise (15) 12/12/12
(rest 1:00 between rounds)

12-10-8
HS Chest Press (110)
Cybex Seated Dip (100)
Cable Triceps Pushdown (45)
(rest 1:00 between rounds)

12-10-8
HS Front Pulldown (140) 
HS DY Row (140)
HS Preacher Curl (55)
(rest 1:00 between rounds)
________________________________________________ 

4 rounds:
120yd Sled Push Shuttle 90lbs
(rest while partner works)
30 Russian Kettlebell Swing 70lbs
(rest while partner works)
120yd Farmers Walk 53lbs (each hand)
(rest while partner works) 




Saturday, August 11, 2018

15-12-9-6
Cable Seated Row (130-150-170-200) 
Nautilus Plate Load Pullover (100-125-150-170)
HS Standing Shrug (180) 
(rest 1:00 between rounds)

15-12-9
Nautilus Rowing Torso (50)
Nautilus BTN Pulldown (100)
HS Standing Shrug (180)
(rest 1:00 between rounds)

15-12-9
Dumbbell Lateral Raise (15)
Nautilus Shoulder Press (120)
(rest :30 between sets) 

15-12-9
Polaris Pec Deck (80) 
Maxicam Close Grip Chest Press (90)
Cable Triceps Pushdown (70)
(rest 1:00 between rounds)

15-12-9
Nautilus Plate Load Preacher Curl (50)
Nautilus Plate Load Triceps Extension (50)
(no rest between rounds)

12-10-8
Single-Arm Nautilus Multi Biceps (90)
Single-Arm Nautilus Multi Triceps (90)
(rest while other arm works)



Thursday, August 9, 2018

6 rounds:
60yd Overhead KB Carry 53lbs (last 3 shuttles as farmers walk)
60yd Shuttle Run 
60yd Sled Push Shuttle 135lbs 
60yd Shuttle Run 
(alternate rounds with partner) 



Wednesday, August 8, 2018

12-10-8
Cybex Converging Shoulder Press (50)
Flex Lateral Raise (60)
HS Shoulder Press (90)
(rest :30 between rounds)

12-10-8
HS Rear Delt (50)
HS Seated Row (180)
Flex Leverage Pulldown (165)
(rest :30 between rounds)

HS Hip/Back
12-9-6 (140)
(rest :15 between sets)

12-10-8
HS Super Incline Press (90)
Flex Pec Deck (180)
Flex Seated Dip (180)
(rest :30 between rounds)

Single-Arm Bisolator 
(80) 15/12/10/10/10/10/10
(rest while the other arm works)

Cable Triceps Pushdown
(55)15 (60)12 (65)10/10/10/10
(rest :15 between sets)

HS Preacher Curl 
(45)10/10/10/10
(rest :15 between sets)

Flex Overhead Triceps Extension 
(80)10/10/10/10
(rest :15 between sets)

12-10-8
Flex Rear Delt (50)
Flex Seated Row (160)
Flex Shoulder Press (90)
(rest :30 between rounds)


The Flex "Bisolator" 

Sunday, August 5, 2018

3 rounds:
12 MedX Lateral Raise (80)
12 Magnum Rear Delt (90)
(no rest between exercises)

Pullover 
12-10-8-6 (140-160-180-200)
(rest :30 between sets)

15-12-9
HS High Row (140)
HS Low Row (140)
Maxicam Preacher Curl (70)
(rest 1:00 between rounds)

Nautilus Pec-Deck 
15-12-9-6 (80-90-100-110)
(rest :20 between sets)

3 rounds:
10 Plate Load Decline Press (140)
10 Bar Dip (bwt)
10 Seated Magnum Tricep Pushdown (70)
(rest :30 between rounds)

15-12-9
HS Front Military Press (70)
Plate Load Decline Press (90)
Seated Magnum Tricep Pushdown (70)
(no rest between rounds)

15-12-9-6-3 
HS Seated Row (180)
(rest :15 between sets)

15-12-9-6-3 
Maxicam Preacher Curl (60)
(rest :15 between sets)

15-12-9-6-3 
Cable Triceps Pushdown (70)
(rest :15 between sets)

15-12-9-6-3 
MedX Lateral Raise (100)
(rest :15 between sets)




Saturday, August 4, 2018

BTN Push Press 
3x (185-205-225-245-225-205-185)

Clean & Jerk 
1x (185-205-225-245-225-205-185)

HS Standing Shrug
15-12-9-6-3 (180)
(rest :20 between sets)


Friday, August 3, 2018

3 rounds:
No rest between exercises.
15 MedX Lateral Raise (60)
10 HS Shoulder Press (90)
10 Magnum Triceps Press (90)
(rest 1:00 between rounds)

4 rounds:
No rest between exercises:
15 Plate Load Decline Press (90)
12 MedX Lateral Raise (100)
12 HS Incline Press (90)
(rest 1:00 between rounds)

Plate Load Decline Press 
12-10-6-10-12 (140-160-180-160-140)
(rest :45 between rounds)

4 rounds:
No rest between exercises:
12 Magnum Rear Delt (70)
10 Nautilus Super Pullover (140)
(no rest between rounds)

12-10-8
No rest between exercises.
Flex Leverage Pulldown (90)
HS Low Row (160)
HS High Row (140)
(rest 1:00 between rounds)

3 rounds:
20 Bar Dip
(rest :15)
10 Single-Arm Nautilus Multi-Biceps (90)
(rest :15)

3 rounds:
10 Triceps Pushdown (80)
(rest :15)
10 Maxicam Preacher Curl (80)
(rest :15)

MedX Lateral Raise 
4x10 (100)



Thursday, August 2, 2018

Snatch 
2x3 (135)
1x2 (155)
2-1 (175)
2x1 (185)
2x1 (195)

Power Clean & Jerk 
2x1 (185)
1x1 (205)
2x1 (225)
2x1 (245)

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


Wednesday, August 1, 2018

3 rounds:
12 HS Standing Shrug (180)
12 BodyMasters Leverage Row (180)
(no rest)

3 rounds:
8 Nautilus Power Plus Pullover (180)
12 Nautilus Leverage Pulldown (140)
12 HS Standing Shrug (180)
(no rest)

3 rounds:
12 Nautilus Power Plus Lateral Raise (60)
8 Flex Leverage Shoulder Press (45)
12 BodyMasters Rear Delt (50)
(no rest)

3 rounds:
12 Nautilus 10 Degree Fly (70)
8 Flex Leverage Incline Press (45)
10 Icarian Overhead Triceps Ext (40)
(no rest)

3 rounds:
12 Flex Leverage Seated Dip (125)
10 Nautilus Power Plus Preacher Curl (55)
(no rest)

Single-Arm Nautilus Nitro Compound Curl (80)10 (65)10 (50)12
(rest while other arm works)

Parallel Bar Dip
(bwt)20



Tuesday, July 31, 2018

800m Warm-up Jog 

20yd Incline
2x Toe touch Shuffle
2x Side Shuffle
2x Cariokie 
2xBack Peddle 
2x High Knees
2x Butt Kick 
1x Low Skip 
1x Skip For height
2x Bounding 
1x Single leg Hop (each leg)
2x Strice
2x 3/4 Sprint 
2x Cariokie 
2x Side Shuffle 
2x Cariokie 
2x Side Shuffle 
2x Cariokie 
2x Side Shuffle 
2x Back Peddle 

Stretch 


Monday, July 30, 2018

Paramount Shoulder Press (95)12 (115)10 (135)8
Paramount Rear Delt Raise (30) 12/10/8
(rest 1:00 between rounds)

HS Standing Shrug (250) 12/10/8 
HS Low Row (140) 12/10/8
(rest :30 between rounds)

HS Standing Shrug (180) 15/12/9
HS Low Row (140) 15/12/9
(no rest between rounds)

HS Seated Row
(180) 15/12/9
(rest 1:00 between rounds)

Seated Cable Row (MAG Handle)
(120)15 (130)12 (140)9 (150)6
(rest :30 between rounds)

Front Pulldown (MAG Handle)
(120)15 (130)12 (140)9 (150)6
(rest :30 between rounds)

BodyMasters Chest Press
(150)15 (160)12 (170)9 (180)6
(rest :30 between sets)

HS Incline Press
(90) 15/12/9/6
(rest :30 between rounds)

HS Decline Press 
(90) 15/12/9/6
(rest :30 between rounds)

4 rounds:
10 EZ-Bar Preacher Curl (65)
10 Overhead DB Triceps Ext (55)
(rest :30 between sets)

4 rounds:
10 Cable Triceps Pushdown (55)
10 Cable Biceps Curls (55)
(no rest between sets)


Sunday, July 29, 2018

Sheridan, Wyoming
(Saturday 7/28/18)

3 rounds:
No rest between exercises.
HS Front Pulldown (180) 8/8/8
HS Seated Row (180) 8/8/8
HS Low Row (140) 8/8/8
HS Standing Shrug (180) 8/8/8
(rest 2:00 between rounds)

3 rounds:
No rest between exercises.
HS Lateral Raise (30) 15/15/15
HS Shoulder Press (110) 8/8/8
HS Chest Press (140) 8/8/8
HS Incline Press (90) 8/8/8
(rest 2:00 between rounds)

Neutral Grip Pulldown 
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

Neutral Grip Seated Row
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

3 rounds:
8 Nautilus Weighted Dip (30)
12 Rear Delt Flyes (55) 
(rest :30 between rounds)

3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (80)15 (100)12 (120)9
Single-ArmNautilus Multi-Triceps (80)15 (100)12 (120)9
(no rest between rounds)

3 rounds:
No rest between exercises.
12 Wrist Flexion (55)
12 Wrist Extension (55)
12 Triceps Pushdown (80)
(rest :30 between rounds)

HS AB Machine
21-15-9 (140)
(rest 1:00 between sets)



Thursday, July 26, 2018

Nautilus Plate Load Pullover
8x (100-120-140-160-180-200)
(rest 1:00 between sets)

Superset
Close Grip Chest Press (100) 12/10/8
Cable Seated Row (140) 12/10/8
(rest 1:00 between sets)

Superset
Nautilus Shoulder Press (120) 12/10/8
Nautilus Torso-Arm Supinated Pulldown (100) 12/10/8
(rest 1:00 between sets)

Superset
Polaris Pec-Deck (90) 12/10/8
Nautilus Rowing-Torso (50) 12/10/8
(rest 1:00 between sets)

Superset
Larry Scott Bar Triceps Pushdown (80) 12/10/8
Alternating Dumbbell Curl (35) 12/10/8
(rest 1:00 between sets)

Tri-Set
Nautilus Multi-Biceps (90) 12/10
Nautilus Multi-Triceps (90) 12/10
Hammer Strength Gripper (90) 12/10
(rest 1:00 between sets)

Hammer Strength Shrug 
(180) 15/12/9
(rest :30 between sets)

Hammer Strength 4-Way Neck
(45) 21/15/9
(rest :30 between sets)




Tuesday, July 24, 2018

Every 1:00 for 10:00
1 Power Clean & Jerk 
(185-195-205-215-225-235-245-255-265-275)

5 rounds:
5 Weighted Chin-up (35)
10 Hammer Strength Pullover (160)
5 Weighted Dip (70)
(rest 1:30 between rounds) 

7 rounds: (11:08)
3 Bar Muscle-up 
4 Handstand Push-up 
5 Ring Push-up 



Monday, July 23, 2018

Not timed:
Assault Air Runner 
350-300-250-200-150-100-50m
(alternate with a partner) 

Snatch 
2x2 (155)
1x1 (165)
1x1 (175)
2x1 (185)
1x1 (195)
1x1 (205)

Back Squat 
2x2 (275)
1x1 (295)
1x1 (315)
1x1 (335)
1x1 (345)
1x1 (365)

3 rounds not timed:
15 Weighted Back Extension (25)
15 Incline Sit-up 



Sunday, July 22, 2018

Nautilus Plate Load Pullover 
8x (120-130-140-150-160-170-180-150)
(rest 1:00 between sets)

Seated Cable Row 
8x (120-130-140-150-160-170-180-150)
(rest 1:00 between sets)

4 rounds:
15 Nautilus Rowing-Torso (40)
15 HS Standing Shrug (180)
(rest 1:00 between rounds)

Nautilus BTN Torso-Arm 
15-12-9 (90)

4 rounds:
10 EZ-Bar Curl (65)
10 Larry Scott Bar Triceps Pushdown (80)
(rest :30 between rounds)

2 rounds:
10 Single-Arm Nautilus Multi-Biceps (90)
10 Single-Arm Nautilus Multi-Biceps (90)
15 HS Gripper (135)
(rest 1:00 between rounds)


Thursday, July 19, 2018

Nautilus Plate Load Pullover 
8x (100-110-120-130-140-150
(rest 1:00 between sets)

Maxicam Close Grip Chest Press 
8x (80-90-100-110-120-130)
(rest 1:00 between sets)

Superset
EZ-Bar Curl (65) 12/10/8
EZ-Bar Overhead Triceps Extension (65) 12/10/8
(rest 1:00 between sets)

Superset 
Incline Seated Dumbbell Curl (35) 8/8/8
Larry Scott Bar Triceps Pushdown (70) 12/12/12
(rest 1:00 between sets) 

Superset
Single-Arm Nautilus Multi-Biceps  (90)10 (80)12 (70)15
Single-Arm Nautilus Multi-Triceps  (90)10 (80)12 (70)15
(rest 1:00 between rounds)

EZ-Bar Reverse Curl
(65) 8/8/8
(rest 1:00 between sets) 

IronMind "Go Really Gripper"
(50) 50/40/30
(rest 1:00 between sets) 
___________________________________________________

Sleds
6 rounds:
60yd Sled Push Shuttle (135)
60yd Farmers Walk Shuttle (70)
(rest while your partner works)
120m Assault Air Runner
(rest while your partner works)

 



Tuesday, July 17, 2018

Jerk Dip (pause :03 in botom)
3x3 (315)

Power Clean + Jerk 
2+2 (205)
2+2 (225)
2+2 (245)
1+1 (265)
2(1+1) (275)

For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Pull-up (45/70/90/115/135)
Even min: :08 Eccentric Dip (45/70/90/115/135)

5 rounds for time: (12:25)
7 Kipping Handstand Push-up
14 Calorie Row 
3 Bar Muscle-up
(rest 1:00 between rounds)

"Cumulative Sets"
Single-Arm DY Row
1-2-3-4-5-6-7-8 (70)
___________________________


15-12-9-6
Nautilus Rowing-Torso (60)
Hammer Strength 4-Way Neck (50)
Hammer Strength Standing Shrug (230)
(no rest between exercises or rounds)

Nautilus Rowing-Torso
15-15-15 (50-40-30)
(no rest between sets)


Monday, July 16, 2018

Assault Air Runner 
3x 150m 
4x 100m 
5x 50m 
(alternate with a partner)

Snatch 
2x2 (155)
1x1 (165)
1x1 (175)
2x1 (185)
2x1 (195)

Pause Snatch Pull (:03 BK)
3x3 (230)

Back Squat 
3x3 (315)

4 rounds:
12 Back Extension (25)
12 Incline Sit-up