Bench Press
6x8 (225)
2x8 (185)
(rest 1:30 between sets) 

4 rounds:
No rest between exercises.
Hammer Strength Decline Press (180) 10/10/10/10
Polaris Pec Deck (80)10/8 (70)10/8
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises. 
Hammer Strength Front Military Press (90) 10/10/10/10
Cable Triceps Pushdown (50) 10/10/10/10
(rest 1:00 between rounds)

2 rounds:
No rest between exercises. 
15 Dumbbell Lateral Raise (20) 
15 Nautilus Rowing Torso (50)
(rest 1:00 between rounds) 

2 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (100) 15/12
Single-Arm Nautilus Multi-Triceps (100) 15/12
(rest while other arm works)

 

For time: (10:51)
2k Row (7:44.4)
40cal Assault Bike (2:58)

Seated Barbell Shoulder Press 
5x (135-145-155-165) 3x (175)

3 rounds:
No rest between exercises.
15 Dumbbell Lateral Raise (20)
10 BTN Shoulder Press (95)
(rest 1:00 between rounds) 

2 rounds:
No rest between exercises.
20 Nautilus Shoulder Press (120)
20 Nautilus OME Upright Row (30)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
Overhead Cable Triceps Extension (40)12 (50)10 (60)8/8/8
Nautilus OME Straight Bar Curl (30)12 (40)10 (50)8/8/8
(rest :30 between rounds) 

3 rounds:
Nautilus Slow Mo Triceps Extension (60) 8/8/8
Nautilus Slow Mo Biceps Curl (60) 8/8/8
Iron Mind "Go Really Gripper" (70) 30/20/15 
(rest :45 between rounds)

Nautilus Plate Load Pullover 
(150) 10/8/6/6/6
________________________________

For time: (13:14)
40cal Row 
21-15-9 
Deadlift (185)
Bar Facing Burpees
40cal Assault Bike

Single-Arm Hammer Strength Low Row
(180)8 (230)8 (270)8 (320)6 (270)8
(rest 1:00 between sets)

Single-Arm Hammer Strength DY Row
(180)8 (230)8 (270)6
(rest 1:00 between sets)

Single-Arm Hammer Strength High Row
(230)8 (270)8 (320)8
(rest 1:00 between sets)

Hammer Strength Standing Shrug
4x8 (270)
(rest :30 between sets)

 8 rounds: (96reps) 
3 Pull-up 
(rest while partner works)
3 Chin-up 
(rest while partner works)
3 Commando Pull-up Rt
(rest while partner works)
3 Commando Pull-up Lt
(rest while partner works)

Bar Dip 
8x12
(rest while partner works)

Rowing Torso 
4x15 (50)
(rest while partner works) 

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (140) 10/9/8
Tempo Polaris Pec Deck (:05/:05) (80) 6/6 (70)6
Hammer Strength Decline Press (140) 10/10/10
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 10/10/10
Tempo Nautilus Rowing Torso (:05/:05) (60)6 (50) 8/8
Hammer Strength Low Row (180) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength Shoulder Press (140) 10/10/10
Tempo Nautilus Multi-Triceps (:05/:05) (70) 8/6/6
Cybex Seated Dip (100) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
MAG Bar Front Pulldown (140) 12/10/10
Tempo Nautilus Multi-Biceps (:05/:05) (80)6 (70)6 (60)6
Hammer Strength Standing Shrug (270) 10/10/10
(alternate rounds with a partner)

____________________________________________ 

5 rounds:
20yd Sled Push Shuttle (135)
(rest while partner works)
40yd Sled Push Shuttle 
(rest while partner works)
60yd Sled Push Shuttle 
(rest while partner works)
200yd Recovery Walk 

"Grace"
For time: (2:37)
30 Power Clean & Jerk (135)
________________________ 

For time: (6:01)
21-15-9
Deadlift (185)
Bar Facing Burpees

Bench Press 
4x8 (225)
4x8 (185) 
(rest 1:30 between sets) 

4 rounds:
12 Pec Deck (70)
8 Hammer Strength Front Military Press (90)
(rest 1:00)

Cybex Seated Dip 
4x10 (100)
(rest :45 between sets)

Nautilus Multi-Triceps
4x10 (70)
(rest :45 between sets) 

Cable Overhead Triceps Extension
3x10 (20)
(rest :45 between sets) 

Single-Arm Nautilus Multi-Biceps  
(100)12 (110)10 (120)8 (100)10/10
_____________________________________

For time: (7:34.7) 
2k Row

AMRAP 9:00 (2+9)
25 Wall Ball Shot 20lbs
9 Hang Power Clean (155)
9 Shoulder to Overhead (155)

For total reps: (44)
1:00 Ski Erg - 20cal
1:00 Back Squat (185) - 15reps
1:00 DBall Over the Shoulder (100) - 9reps

5 rounds:
Maxicam Chest Press (100)12 (110)10 (120)10 (130)8 (150)8
Nautilus Compound Row (150)12 (170)12 (190)10 (210)8 (250)8
(rest :45 between rounds)

2 rounds:
Nautilus OME Eccentric Chin-up (:06 eccentric) (50)6/6
Nautilus Plate Load Pullover (160)8/8
Nautilus BTN Pulldown (110)10 (100)10
(rest 1:30 between rounds)

2 rounds:
Nautilus OME Eccentric Dip (:06 eccentric) (50)6/6
Front Plate Raise (45)8/8
Nautilus Shoulder Press (130)10/10
(rest 1:30 between rounds)

3 rounds:
Nautilus Slow Mo Biceps Curl (70)6 (60)6 (50)6
Nautilus Slow Mo Triceps Extension (70)6 (60)6 (50)6
(rest 1:30 between rounds)

8 rounds: (96 reps)
3 Pull-up 
(rest while partner works)
3 Chin-up 
(rest while partner works)
3 Commando Pull-up Rt
(rest while partner works)
3 Commando Pull-up Lt
(rest while partner works)

8 rounds: (96 reps)
12 Bar Dips 
(alternate rounds with a partner) 

 

5 rounds for time: (5:21)
5 Deadlift (225)
10 Bar Facing Burpees

For time: (7:37.4)
2k Row 

No rest between exercises.
1:00 Hammer Strength Chest Press(:30 concen/:30 eccen)(140)
Polaris Pec Deck (50)12

No rest between exercises.
1:00 Hammer Strength DY Row (180)
Dumbbell Bent Lateral Raise (20)12

No rest between exercises.
1:00 Hammer Strength Shoulder Press (90)
Dumbbell Lateral Raise (20)15

No rest between exercises.
1:00 Hammer Strength Low Row (180)
Hammer Strength Standing Shrug (270)10

No rest between exercises.
1:00 Cybex Seated Dip (110)
Nautilus Multi-Triceps (80)12

No rest between exercises.
1:00 Hammer Strength Front Pulldown (180)
Nautilus Multi-Biceps (80)12
 ______________________________

1 round:
120yd Sled Push Shuttle (90)
15 Air Squat

(200m recovery jog) 

2 rounds:
90yd Sled Push Shuttle (135)
15 Air Squat

(200m recovery jog)

3 rounds:
60yd Sled Push Shuttle (180)
15 Air Squat 

(200m recovery jog)

4 rounds:
30yd Sled Push shuttle (225)
15 Air Squat 

Bench Press
(225) 8-7-6-5-4-3-2-1
(rest 2:00-1:45-1:30-1:15-1:00-:45-:30-:15)

2 rounds:
No rest between exercises.
12 MAG Bar Cable Long Row (140)
8 Hammer Strength DY Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 2:00 between rounds)

2 rounds:
No rest between exercises.
10 Hammer Strength Front Military Press (130)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
10 Larry Scott Bar Cable Triceps Pushdown (50)
(rest 2:00 between rounds)

3 rounds:
No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (100)12 (110)10 (120)8
(rest 1:00)
Single-Arm Hammer Strength Preacher Curl (25)10 (30)8 (35)6
(rest 1:00)

Rope Cable Push Down 
(35)15/12/9
(rest 1:00 between sets)

Hammer Strength Gripper 
(90)30/30/30
(rest :30 between rounds) 

3 rounds for time: (9:13)
25cal Row 
25 Wall Ball Shot 20lbs

For total reps:
1:00 Ski Erg (18cal)
1:00 Back Squat (185)15
1:00 Ball Over the shoulder (100)8

3 rounds:
No rest between exercises.
8 Maxicam Chest Press (130)
8 Nautilus Compound Row (180)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Shoulder Press (140)
8 Nautilus BTN Pulldown (120)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Weighted Dip (35)
(rest :30 between rounds)

2 rounds:
No rest between exercises.
15 Dumbbell Lateral Raise (20)
15 Nautilus Rowing Torso (60)
15 Cable Face Pull (40)
(rest 1:00 between rounds)

Cable Pullover 
(40)15 (50)12 (60)10/10/10
(rest :45 between rounds)

1 round:
No rest between exercises.
10 Seated Barbell Curl (70)
10 Nautilus Supinated Pulldown (100)
12 Nautilus Multi-Triceps (100)
8 Nautilus Plate Load Slow Mo Preacher Curl (50) (:05/:05)
(rest 1:00)
12 Cable Overhead Triceps Extension (50)
8 Bar Dip (bwt)
15 Seated Dumbbell Curls (20)
8 Nautilus Plate Load Slow Mo Triceps Extension (50) (:05/:05)

Pull-up/Dip Pyramid
3-5-8-5-3 (96)
Pull-up 
Bar Dip 
(rest while partner works)
Chin-up 
Bar Dip 
(rest while partner works)
Command Pull-up Rt
Bar Dip 
(rest while partner works)
Commando Pull-up Lt
Bar Dip 
(rest while partner works)

For total time: (16:19)
40 Calorie Assault Bike (2:01)
40 Calorie Row (2:16)
~then~
21-15-9
Deadlift (225)
Bar Facing Burpee

 

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Pulldown (180)
Hammer Strength Chest Press (140)
Hammer Strength Low Row (180)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Military Press (120)
Hammer Strength DY Row (180)
Cybex Seated Dip (110)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength High Row (180)
Hammer Strength Decline Press (140)
Hammer Strength Preacher Curl (70)
(alternate rounds with a partner)
_________________________

5 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Cable Triceps Pushdown (45)
(no rest between rounds)

5 rounds:
10 Hammer Strength Preacher Curl (45)
10 Cable Triceps Pushdown (45)

(no rest between rounds)

Seated Barbell Shoulder Press
5x (155-165-175-165-155)

3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise (20)
10 Barbell BTN Press (95)
(rest :45 between rounds) 

Hammer Strength Front Military Press
8x (50-70-90-110-90-70-50)
(rest :30 between sets) 

3 rounds:
No rest between exercises.
12 Polaris Pec Deck (80)
10 Hammer Strength Decline Press (180)
8 Cable Triceps Pushdown (70-60-50)
(rest :45 between rounds)
___________________________

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

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

Hammer Strength Standing Shrug
8x (270-320-360)
(rest :45 between sets) 

2 rounds:
No rest between exercises.
8 Single-Arm Hammer Strength DY Row (270)
8 Single-Arm Hammer Strength High Row (270)
8 Hammer Strength Standing Shrug (360)(rest 1:30 between rounds) 

3 rounds:
No rest between exercises.
Hammer Strength Low Row (180)12/10 (90)20
MAG Bar Long Row (140)12/10 (90)20)
Hammer Strength Standing Shrug (270)12/10 (180)20
(rest 1:00 between rounds)

 

Chest Press
(130)16
(rest :30)
(130)8
(rest :30)
(130)6
(rest :30)
(130) 3 Position :10 Pause + 6 Pulses

Nautilus Compound Row 
(180)16
(rest :30)
(180)10
(rest :30)
(180)8
(rest :30)
(180) 3 Position :10 Pause + 6 Pulses

2 rounds:
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (110)
(rest 1:30 between rounds)

Superset
20 Seated Dumbbell Curl (25)
20 Rope Overhead Triceps Extension (50)
(rest 1:30)
20 Dumbbell Hammer Curl (25)
20 Rope Triceps Pushdown (50)

2 rounds:
20 Nautilus Rowing Torso (50)
20 Bar Dip (bwt)
(rest 1:00 between rounds)

Superset 
8 Slow Mo Nautilus Plate Load Curl (50)
8 Slow Mo Nautilus Plate Load Triceps Extension (50)

Back Squat 
3x1 (275)
3x1 (315)
3x1 (365)

Clean & Jerk 
5x1 (225)

21-15-9
Deadlift (225) 
Wall Ball Shot (20)

 

3 rounds:
No rest between exercises.
8 Hammer Strength Front Pulldown (230)
8 Hammer Strength Front Military Press (110) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength DY Row (230)
8 Hammer Strength Chest Press (140) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength Low Row (180)
8 Hammer Strength Decline Press (180) 
(rest :45 between sets)

MAG Bar Front Pulldown 
8x (140-150-160-150-140)
(rest :30 between sets)

Cable Pullover 
4x10 (45)
(rest :30 between sets) 

21-15-9
Hammer Strength Standing Shrug (180) 
Cable Face Pull (25)
(no rest between sets) 

Single-Arm Nautilus Multi Biceps
3x10 (100)
(rest while other arm works) 

 

3 rounds:
No rest between exercises.
8 Hammer Strength High Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (230)
(rest :45 between sets)

Single-Arm Hammer High Row 
4x8 (180) 
(rest while the other arm works)

Single-Arm Hammer Low Row 
4x8 (180) 
(rest while the other arm works)

Cybex Seated Row
(150) 12/9/6
(rest :45 between sets)

Cybex Rear Delt 
(50) 12/9/6
(rest :45 between sets)

Cable Pullover
(65)15 (95)12 (125)9
__________________________

3 rounds:
No rest between exercises.
15 Cybex Delt Raise (30)
10 Hammer Strength Shoulder Press (90)
15 Hammer Strength Standing Shrug (180)
(rest :45 between sets)

Hammer Strength Shoulder Press 
3x8 (140)
(rest :45 between sets) 

Single-Arm Cybex Delt Raise 
(50) 12/9/6
(rest while the other arm works)
__________________________

3 rounds:
No rest between exercises.
10 30 Degree Incline Dumbbell Fly (35)
10 Hammer Strength Incline Press (90)
(no rest between rounds)

3 rounds:
No rest between exercises.
8 Cybex Triceps Extension (90)
8 Hammer Strength Seated Dip (180)
8 Cybex Chest Press (100)
(rest :45 between sets)

3 rounds:
No rest between exercises.
10 Cybex Preacher Curl (75)
10 Cable Triceps Push Down (75)
(rest :30 between rounds) 

Hammer Strength Ab Crunch 
3x15 (80)
(rest :45 between sets)