Thursday, October 18, 2018

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 







Tuesday, October 16, 2018

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) 


Monday, October 15, 2018

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


Sunday, October 14, 2018

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)





Saturday, October 13, 2018

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)


Friday, October 12, 2018

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


 

Thursday, October 11, 2018

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)





Tuesday, October 9, 2018

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)


 

Sunday, October 7, 2018

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)


Saturday, October 6, 2018

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

Clean & Jerk 
5x1 (225)

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

 

Friday, October 5, 2018

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) 

 

Wednesday, October 3, 2018

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)



Monday, October 1, 2018

Back Squat 
2x1 (315)
5x1 (365)

Power Clean 
2x1 (185)
5x1 (225)

Single-Arm Hammer Strength DY Row 
(140)8 (180)8 (230)8 (270)8 (320)6

No rest between exercises:
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
8 MAG Bar Long Row (140)
8 Hammer Strength Standing Shrug (270) 

2 rounds:
8 Hammer Strength Front Military (140)
8 Polarix Pec Deck (70)
8 Hammer Strength Decline Press (140)
(rest 1:00 between rounds)

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