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