2 rounds:
Barbell Incline Press (155) 6/6
Dumbbell Fly (45) 10/10
Cybex Seated Dip (90) 10/10
(alternate rounds with partner)
2 rounds:
T-Bar Row (115) 8/8
HS Pullover (140) 12/12
Seated Cable Row 12/10
(alternate rounds with partner)
2 rounds:
BTN Barbell Shoulder Press (115) 8/8
Dumbbell Lateral Raise (20) 12/12
HS Front Military Press (70) 10/10
(alternate rounds with partner)
2 rounds:
HS Preacher Curl (70) 12/11
Cable Triceps Pushdown (70) 12/12
HS Gripper (90) 30/30
(alternate rounds with partner)
______________________________________________________
3 rounds:
20yd Sled Push Shuttle (225)
60yd Shuttle Run
20yd Farmers Walk (70)
(rest while partner works)
40yd Sled Push Shuttle (180)
60yd Shuttle Run
40yd Farmers Walk
(rest while partner works)
60yd Sled Push Shuttle (135)
60yd Shuttle Run
60yd Farmers Walk
(rest while partner works)
3 rounds for calories + reps (177)
1:00 Assault Air Bike (20/15/15)
1:00 Toes to Bar (15/15/15)
1:00 Rower (15/13/13)
1:00 Box Step Over 24" (15/13/13)
1:00 Rest
___________________________________________
No rest between exercises:
12 Nautilus Rowing Torso (60)
12 Nautilus BTN Pulldown (120)
12 HS Standing Shrug (240)
(rest 1:00)
10 Nautilus Rowing Torso (60)
10 Nautilus BTN Pulldown (120)
10 HS Standing Shrug (240)
(rest :45)
8 Nautilus Rowing Torso (60)
8 Nautilus BTN Pulldown (120)
8 HS Standing Shrug (240)
(rest :30)
6 Nautilus Rowing Torso (60)
6 Nautilus BTN Pulldown (120)
6 HS Standing Shrug (240)
(rest 1:00)
15 Nautilus Rowing Torso (40)
15 Nautilus BTN Pulldown (100)
15 HS Standing Shrug (180)
No rest between exercises:
12 Cable Seated Row (160)
(rest 1:00)
10 Cable Seated Row (180)
(rest :45)
6 Cable Seated Row (200)
(rest :30)
6 Cable Seated Row (200)
(rest :30)
6 Cable Seated Row (200)
(rest 1:00)
15 Cable Seated Row (140)
No rest between exercises:
12 Triceps Pushdown (100)
12 Single-Arm Nautilus Multi-Biceps Rt (100)
12 Single-Arm Nautilus Multi-Biceps Lt (100)
(rest :30)
10 Triceps Pushdown (100)
10 Single-Arm Nautilus Multi-Biceps Rt (100)
10 Single-Arm Nautilus Multi-Biceps Lt (100)
(rest :30)
8 Triceps Pushdown (100)
8 Single-Arm Nautilus Multi-Biceps Rt (100)
8 Single-Arm Nautilus Multi-Biceps Lt (100)
(rest :30)
No rest between exercises:
12 Single-Arm Nautilus Multi-Triceps Rt (100)
12 Single-Arm Nautilus Multi-Triceps Rt (100)
6 Slow-Mo Nautilus Plate Load Preacher Curl (55)
(rest :30)
10 Single-Arm Nautilus Multi-Triceps Rt (100)
10 Single-Arm Nautilus Multi-Triceps Rt(100)
5 Slow-Mo Nautilus Plate Load Preacher Curl (55)
(rest :30)
8 Single-Arm Nautilus Multi-Triceps Rt (100)
8 Single-Arm Nautilus Multi-Triceps Rt (100)
4 Slow-Mo Nautilus Plate Load Preacher Curl (55)
(rest :30)
No rest between exercises:
6 Slow-Mo Nautilus Plate Load Triceps Extension (65)
12 Rope Curl (40)
(rest :30)
5 Slow-Mo Nautilus Plate Load Triceps Extension (65)
10 Rope Curl (40)
(rest :30)
4 Slow-Mo Nautilus Plate Load Triceps Extension (65)
8 Rope Curl (40)
(rest 1:00)
40 HS Gripper (90)
2 rounds:
Nautilus Plate Load Pullover (150) 12/12
Nautilus BTN Pulldown (110) 12/10
(rest 1:30 between rounds)
2 rounds:
Nautilus Rowing-Torso (50) 12/12
Cable Seated Row (160) 12/12
HS Standing Shrug (180) 12/12
(rest 1:30 between rounds)
2 rounds:
Nautilus Shoulder Press (130) 12/12
Polaris Pec Deck (80) 12/10
Maxicam Close Grip Chest Press (100) 12/10
(rest 1:30 between rounds)
2 rounds:
Single-Arm Nautilus Multi-Biceps Rt (100) 12/12
Single-Arm Nautilus Multi-Biceps Lt (100) 12/12
Single-Arm Nautilus Multi-Triceps Rt (100) 12/12
Single-Arm Nautilus Multi-Triceps Lt (100) 12/12
(rest 1:00 between rounds)
3 rounds: Slow Mo (:05 concentric / :05 eccentric)
Nautilus Plate Load Biceps (35)8 (50)7/6
Nautilus Plate Load Triceps (45) 8 (60)7/6
IronMind "Go-Really Gripper" (50) 30/30/30
(rest 1:00 between rounds)
3 rounds:
Nautilus Plate Load Pullover (120)15/10/6
(rest while partner works)
Pull-up/Dip Pyramid
3-5-8-5-3
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)
________________________________
Back Squat
3x1 (275)
2x1 (315)
3x1 (365)
2x1 (315)
3x1 (275)
Snatch
2x2 (135)
2x2 (155)
1x1 (165)
1x1 (175)
3x1 (185)
Clean
1x1 (185)
1x1 (205)
1x1 (225)
1x1 (245)
3 rounds:
Barbell Incline Press (135) 12/10/8
Dumbbell Fly (40) 12/12/10
Cybex Seated Dip (100) 12/10/6
(rest 1:30 between rounds)
3 rounds:
Seated Barbell Shoulder Press (135) 6/6/6
Dumbbell Lateral Raise (20) 12/12/12
HS Shoulder Press (90) 12/12/10
(rest 1:30 between rounds)
T-Bar Row
(70) 8x8
(alternate sets with a partner)
Rope Triceps Pushdown
(25) 15/12/9/6
(alternate with a partner)
HS Preacher Curl
(50) 15/12/9/6
(alternate with a partner)
2 rounds:
Cybex Wrist Roller (flex) (50) 5/5
Cybex Wrist Roller (ext) (50) 5/5
(alternate with a partner)
____________________________________________________________
2 rounds:
30 Air Squats
60yd Sled Push Shuttle (135)
30 Russian Kettlebell Swings (70)
(rest while partner works)
20 Air Squats
40yd Sled Push Shuttle (180)
20 Russian Kettlebell Swings
(rest while partner works)
10 Air Squats
20yd Sled Push Shuttle (225)
10 Russian Kettlebell Swings
(rest while partner works)
For time: (7:34.1)
2k Row
_____________________
2 rounds:
Nautilus Rowing-Torso (50) 15/15
Nautilus BTN Pulldown (110) 10/10
Nautilus Supinated Pulldown (110) 10/5
HS Standing Shrug (230) 15/15
(rest 1:00 between rounds)
3 rounds:
Cable Seated Row (160) 10/10/10
(rest :20)
Nautilus Rowing-Torso (50) 10/10/10
(rest :20)
Nautilus Plate Load Pullover (pronated grip)
(150) 15/10/5
(rest :30 between sets)
Single-Arm Nautilus Multi-Biceps
(100) 12/10/8
(rest while other arm works)
Cable Triceps Pushdown (Larry Scott Handle)
(90) 12/10/8
(rest :30 between rounds)
3 rounds: (:05 Concentric / :05 Eccentric)
Nautilus Plate Load Slow-Mo Preacher Curl (50) 7/5/3
Nautilus Plate Load Slow-Mo Triceps Ext (50) 7/5/3
(no rest between exercises)
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)
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)
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)
Back Squat
2x3 (275)
3x2 (315)
Snatch
3x2 (135)
2x2 (155)
3x2 (175)
Clean
1x2 (185)
2x2 (205)
1x2 (185)
Front Squat
1x25 (95)
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)
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)
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)
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"
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)
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)
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)
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)
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
