Sunday, December 30, 2018

3 rounds:
No rest between exercises.
Hammer Strength Super Incline (140) 10/8/8
Polaris Pec Deck (80) 10/10/10
Cybex Seated Dip (100) 10/10/10
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 8/8/8
Nautilus Plate Load Pullover (150) 8/8/8
Hammer Strength Low Row (180) 8/8/8
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
Nautilus Lateral Raise (110) 12/12/12
Hammer Strength Shoulder Press (140) 12/10/8
Nautilus Multi-Triceps (100) 10/10/10
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
Nautilus Rowing Torso (50) 12/10/10
Hammer Strength DY Row (140) 12/12/12
Nautilus Multi-Biceps (80) 10/8/8
(rest 1:00 between rounds)

Hammer Strength Standing Shrug
5x15 (180)
(rest 1:00 between sets)

Nautilus Ab1
3x20 (80)
(rest 1:00 between sets)


Saturday, December 29, 2018

Wt Pull-up/Wt Dip Pyramid 
2-3-4-3-2
Wt Pull-up (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Chin-up (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Commando Pull-up Rt (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Commando Pull-up Lt (45lbs)
Wt Dip (45lbs)
 (rest while partner works)

3 rounds:
No rest between exercises.
8 Hammer Strength Super Incline (140)
8 Single-Arm Hammer Strength Low Row (230)
(rest :30 between rounds)

Nautilus Plate Load Pullover 
3x8 (150)
(rest 1:00 between rounds)

Single-Arm Hammer Strength Row 
3x8 (270)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (120)8/8 (100)10
Single-Arm Nautilus Multi-Triceps (120)8/8 (100)10
(no rest between rounds)  

Thursday, December 27, 2018

Single-Arm Hammer Strength Front Pulldown
3x8 (180)
(alternate sets with a partner)

Hammer Strength Chest Press
6x8 (140)
(alternate sets with a partner)

Single-Arm Hammer Strength Seated Row
3x8 (270)
(alternate sets with a partner)

Hammer Strength Shoulder Press
6x8 (110)
(alternate sets with a partner)

Single-Arm Hammer Strength DY Row
3x8 (230)
(alternate sets with a partner)

4 rounds:
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)



Monday, December 24, 2018

12-10-8
No rest between exercises.
Hammer Strength Chest Press (180)
Polaris Pec Deck (80)
Cybex Seated Dip (120)
(rest 1:00 between rounds)

12-10-8
No rest between exercises.
Hammer Strength Front Pullover (180)
Nautilus Plate Loaded Pullover (150)
Hammer Strength Seated Row (270)
(rest 1:00 between rounds)

12-10-8
No rest between exercises.
Nautilus Lateral Raise (110)

Hammer Strength Shoulder Press (140)
Cable Triceps Pushdown (50)

(rest 1:00 between rounds)

12-10-8
No rest between exercises.
Hammer Strength High Row (180)
Nautilus Rowing Torso (50)
Hammer Strength Low Row (140)
Hammer Strength Standing Shrug (180)

(rest 1:00 between rounds)



 

Saturday, December 22, 2018

Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2
Wt Pull-up (40lbs)
Wt Dip (40lbs)
 (rest while partner works)
Wt Chin-up (40lbs)
Wt Dip (40lbs) 
 (rest while partner works)
Wt Commando Pull-up Rt (40lbs)
Wt Dip (40lbs)
 (rest while partner works) 
Wt Commando Pull-up Lt (40lbs)
Wt Dip (40lbs) 
 (rest while partner works)

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

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

Single-Arm Hammer Strength Low Row 
8x (180-230-270)
(rest while partner works)

2 rounds:
No rest between exercises.
20 Nautilus Rowing Torso (40)
20 Nautilus BTN Pulldown (90)
(alternate rounds with partner) 

 2 rounds:
No rest between exercises.
20 Nautilus Lateral Raise (80)
20 Hammer Strength Standing Shrug (180)
(alternate rounds with partner)

3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps
10 Single-Arm Nautilus Multi-Triceps 
(no rest between rounds)

Reverse Grip Triceps Pushdown
5x10 (30)


Thursday, December 20, 2018

15-13-11
No rest between exercises.
Hammer Strength Shoulder Press (140)
Nautilus Lateral Raise (100)
Cybex Seated Dip (100)
(rest 1:00 between rounds) 

15-13-11
No rest between exercises.
Hammer Strength High Row (180)
Nautilus Rowing Torso (60)
Hammer Strength Low Row (180)
(rest 1:00 between rounds) 

15-13-11
No rest between exercises.
Neutral Grip Dumbbell Incline Press (65 each hand)
Polaris Pec Deck (70)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds) 

15-13-11
No rest between exercises.
Nautilus Supinated Pulldown (100)
Nautilus Plate Loaded Pullover (100)
Hammer Strength Seated Row (180)
(rest 1:00 between rounds) 

15-13-11
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
(no rest between rounds) 





Tuesday, December 18, 2018

Bench Press 
2x2 (285)
2x2 (295) (sling shot) 

10-8-6
No rest between exercises.
Nautilus Plate Loaded Pullover (200)
Hammer Strength Chest Press (180)
(rest 1:30 between rounds) 

Single-Arm Hammer Strength Row
8x (180-270-360)
(alternate rounds with a partner)

Single-Arm Hammer Strength Low Row 
8x (180-270-320)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
12 Nautilus Rowing Torso (60)
12 Nautilus Lateral Raise (110)
12 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)

1 round:
15 Single-Arm Nautilus Multi-Biceps (110)
15 Single-Arm Nautilus Multi-Triceps (110)
(rest while other arm works)

 

Saturday, December 15, 2018

Weighted Pull-up/Weighted Dip Pyramid
2-3-4-3-2 (56 reps both exercise)
Weighted Pull-up (35lbs)
Weighted Dip (35)
 (rest while partner works)
Weighted Chin-up (35lbs)
Weighted Dip (35)
 (rest while partner works)
Weighted Commando Pull-up Rt (35lbs)
Weighted Dip (35)
 (rest while partner works)
Weighted Commando Pull-up Lt (35lbs)
Weighted Dip (35)
 (rest while partner works)

10-8-6
No rest between exercises.
Hammer Strength Chest Press (180)
Single-Arm Hammer Strength DY Row (230)
(no rest between sets)

Wide Grip Cable Lat Pulldown 
3x10 (180)
(rest :30 between sets)

Hammer Strength Shoulder Press 
(180) 10/8/6
(rest :30 between sets)

12-10-8
Nautilus Lateral Raise (110)
Nautilus Rowing Torso (60)
(no rest between sets)


Thursday, December 13, 2018

4 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Nautilus Plate Load Pullover (150)
8 Cybex Seated Dip (120)
(rest 1:00 between rounds) 

4 rounds:
No rest Between exercises.
8 Hammer Strength Front Pulldown (180)
8 Hammer Strength Shoulder Press (140)
8 MAG Bar Cable Row (135)
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (230)
8 Nautilus Mult-Triceps (100)
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises.
8 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
8 Nautilus Multi-Biceps (80)
(rest 1:00 between rounds) 

Hammer Strength Standing Shrug 
8x15 (180)
(rest :30 between rounds) 

 

Tuesday, December 11, 2018

Bench Press
3x3 (275)
2x3 (285) (sling shot)
15x (225) (sling shot) 

Single-Arm Hammer Strength Low Row 
8x (180-230-270-320-360)

3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (175)
8 Hammer Strength Chest Press (180)
8 Hammer Strength High Row (270)
(rest 1:30 between rounds) 

2 rounds:
No rest between exercises.
10 EZ-Bar Incline French Press (105)
10 EZ-Bar Curl (105)
(rest 1:30 between rounds) 

15-12-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100)
Single-Arm Nautilus Multi-Triceps (100)
Barbell Wrist Curl (75)
(rest 1:00 between rounds)

5 rounds:
No rest between exercises.
10 Reverse Grip Triceps Extension (10-15-20-25-30)
10 Hammer Strength Preacher Curl (45)
(:30 rest between rounds) 

 

Saturday, December 8, 2018

Wt Pull-up/Wt Dip Pyramid 
2-3-4-3-2 (56reps each)
Wt Pull-up (30)
Wt Dip (30)
(rest while partner works) 
Wt Chin-up (30)
Wt Dip (30)
(rest while partner works) 
Wt Commando Pull-up Rt (30)
Wt Dip (30)
(rest while partner works) 
Wt Commando Pull-up Lt (30)
Wt Dip (30)
(rest while partner works)

5 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Hammer Strength DY Row (180)
(rest :30 between rounds) 

5 rounds:
No rest between exercises.
8 Polaris Pec Deck (80)
8 Hammer Strength Chest Press (140)
(rest :30 between rounds)  

Single-Arm Hammer Strength Low Row 
8x (180-230-270-320)
(rest 1:00 between rounds

3 rounds:
No rest between exercises.
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Hammer Strength Standing Shrug (270)
(rest :30 between rounds)

15-12-9
No rest between exercises.
Nautilus Rowing Torso (50)
Front Plate Raise (25)
(no rest between rounds)

 

Thursday, December 6, 2018

3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Chest Press (140)
8 Alt-Arm Hammer Strength DY Row (180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Shoulder Press (140)
8 Alt-Arm Hammer Strength Front Pulldown (160)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Decline Press (180)
8 Alt-Arm Hammer Strength Low Row (180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Nautilus Multi-Triceps (100)
8 Alt-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)

15-12-9
Incline Sit-up 
Nautilus Ab1
Leg Lift 




Tuesday, December 4, 2018

Bench Press
4x4 (265)
1x10 (225)(sling shot)
2x5 (275)(sling shot)

Nautilus Plate Load Pullover 
8x (100-125-150-175-200)

5 rounds:
No rest between exercises.
8 Hammer Strength Chest Press (180)
8 Cable Front Pulldown (180)
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
8 EZ-Bar Incline French Press (105)
8 EZ-Bar Curl (105)
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
10 Rope Triceps Pushdown (30)
10 EZ-Bar Preacher Curl (65)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
15 Nautilus Lateral Raise (100)
15 Cable Face Pull (30)
(no rest between rounds)





Saturday, December 1, 2018

Pull-up/Dip Pyramid (96reps each exercise)
3-5-8-5-3
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)

15-12-9
Single-Arm Hammer Strength DY Row (180)
Hammer Strength Chest Press (140)
(rest 1:00 between rounds)

15-12-9
Single-Arm Hammer Strength Low Row (180)
Hammer Strength Decline Press (180)
(rest 1:00 between rounds)

15-12-9
Polaris Pec Deck (80)
Nautilus Lateral Raise (100)
Nautilus Rowing Torso (60)
(rest 1:00 between rounds)

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


Thursday, November 29, 2018

3 rounds:
No rest between exercises.
Hammer Strength Chest Press (180) 10/10/10
Tempo Nautilus Lateral Raise (100) 8/8/8 (:05/:05) 
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
Hammer Strength High Row (270) 10/10/10
Tempo Nautilus Nautilus Rowing Torso (50) 8/8/8 (:05/:05) 
Hammer Strength Low Row (180) 10/10/10
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (140) 10/10/8
Tempo Polaris Pec Deck 8/8/6 (:05/:05) 
Hammer Strength Decline Press (180) 10/10/10
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
Hammer Strength Front Pulldown (180) 10/10/10
Tempo Hammer Strength Pullover (180) 6/6/6
Cable Seated Row (135) 12/10/10
(alternate rounds with a partner)

Zottman Curl
3x8 (35)
(rest :30)

Hammer Strength Preacher Curl
(55) 10/8/6
(rest :30 between sets)

Single-Arm Nautilus Multi-Biceps 
(100) 10/8/6
(rest while other arm works) 

Hammer Strength Standing Shrug
(180) 15/12/9/6/3
(rest :10 between rounds)
__________________________________

Sleds
20yd Sled Push Shuttle 225lbs
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle
20yd Sled Push Shuttle 
(alternate shuttles with a partner)

(200m recovery jog)

40yd Sled Push Shuttle 180lbs
20yd Sled Push Shuttle 
40yd Sled Push Shuttle
20yd Sled Push Shuttle 
40yd Sled Push Shuttle
(alternate shuttles with a partner)

(200m recovery jog)

40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle 
40yd Sled Push Shuttle
60yd Sled Push Shuttle 
40yd Sled Push Shuttle
(alternate shuttles with a partner)


(200m recovery jog)

60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 
60yd Sled Push Shuttle 
40yd Sled Push Shuttle
60yd Sled Push Shuttle 
(alternate shuttles with a partner)


 

Tuesday, November 27, 2018

Bench Press
5x5 (255)
(rest 2:00 between sets) 

Hammer Strength Chest Press
5x10 (180)
(alternate sets with a partner)

Hammer Strength Front Military Press
6x6 (140)
(alternate sets with a partner)

Polaris Pec Deck
5x10 (70)
(alternate sets with a partner)

Nautilus Lateral Raise 
5x10 (110)
(alternate sets with a partner)

3 rounds:
No rest between exercises.
6 EZ-Bar Incline French Press (115)
6 EZ-Bar Standing Curl (115)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (50)
12 Reverse Grip Preacher Curl (50)
(alternate rounds with a partner)

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

Sunday, November 25, 2018

4 rounds:
12 Nautilus BTN Pulldown (100)
12 Nautilus Shoulder Press (120)
(rest 1:00 between rounds)

2 rounds:
10 Nautilus Compound Row (200)
10 Nautilus Plate Load Pullover (150)
4 Nautilus Multi-Exercise Eccentric Chin-up (50) (:08)
(rest 1:30 between rounds)

2 rounds:
12 Maxicam Close Grip Chest Press (120)
10 Nautilus Slow Mo Triceps Extension (60)
4 Nautilus Multi-Exercise Eccentric Dip (50) (:08)
(rest 1:30 between rounds)

Nautilus Slow Mo Curl (:05/:05)
(50) 10/8/6
(rest 1:00 between sets)

Band Pull Apart 
(red) 100

Band Triceps Pushdown 
(red) 100


Saturday, November 24, 2018

Weighted Pyramid (56reps)
2-3-4-3-2
Weighted Pull-up 25lbs
Weighted Dip 25lbs

(rest while partner works)
Weighted Chin-up 25lbs
Weighted Dip 25lbs

(rest while partner works)
Weighted Commando Pull-up Rt 25lbs
Weighted Dip 25lbs

(rest while partner works)
Weighted Commando Pull-up Lt 25lbs
Weighted Dip 25lbs

(rest while partner works)

Pyramid (56reps)
2-3-4-3-2
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)
________________________

10-10-8-8-6-6
Hammer Strength Chest Press (180)
Hammer Strength Preacher Curl (70)
(rest 1:00 between rounds)

3 rounds:
12 Nautilus Lateral Raise (110)
8 Hammer Strength Shoulder Press (140)
12 Cable Triceps Pushdown (50)
(rest 1:00 between rounds)

15-12-9
Nautilus Rowing Torso (60)
Cable Face Pull (25)
(rest 1:00 between rounds)