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)  

 

Thursday, November 22, 2018

Single-Arm Hammer Strength Front Pulldown
3x8 (230)
(alternate with a partner)

Bench Press
6x6 (245)
(rest 1:00 between sets)

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

Hammer Strength Chest Press
6x6 (180) 
(rest 1:00 between sets)

Single-Arm Hammer Strength Low Row
3x8 (230)
(alternate with a partner)
_________________________

Nautilus Lateral Raise 
3x15 (100)
(alternate with a partner)
 
Polaris Pec Deck 
3x15 (70)
(alternate with a partner)
 
Nautilus Rowing Torso
3x15 (60) 
(alternate with a partner)
__________________________

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

Single-Arm Nautilus Lateral Raise 
3x10 (110)
(rest while other arm works)

Hammer Strength Standing Shrug 
6x10 (180)
(rest :10 between sets) 


Tuesday, November 20, 2018

4 rounds:
8 Hammer Strength Chest Press (180-230-230-180)
8 Single-Arm Hammer Strength DY Row (180-230-230-180)
(rest 1:30 between rounds) 

2 rounds:
8 Hammer Strength Front Military Press (140)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
(rest 1:00 between rounds) 

2 rounds:
8 Hammer Strength High Row (270)
10 Nautilus Rowing Torso (60)
8 Hammer Strength Low Row (180)
(rest 1:00 between rounds) 

2 rounds:
10 Front Plate Raise (45)
8 Hammer Strength Shoulder Press (140)
8 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)

2 rounds:
8 EZ Bar Incline French Press (105)
8 EZ Bar Curl (105)
(rest 1:30 between rounds)

2 rounds:
12 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
30 Hammer Strength Gripper (90)
(rest 1:00 between rounds)

3 rounds:
10 Single-Arm Cybex Seated Curl (30-30-20)
(rest while other arm works)

 

Sunday, November 18, 2018

Nautilus Plate Load Pullover 
8x(120-140-160-180) 6x(200)

Barbell Shoulder Press
5x(95-115-135-155) 3x(175)

Single-Arm Hammer Strength Low Row
8x(140-180-230-270)

Incline French Press
3x8 (85)

Nautilus Compound Row 
8x (160-180-200-220-240)

2 rounds:
10 Nautilus Slow Mo Triceps Extension (:05/:05) (50)
10 Nautilus Slow Mo Biceps Curl (:05/:05) (50)
(no rest between rounds)


Saturday, November 17, 2018

10 rounds: (120reps)
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)

10 rounds:(120reps)
12 Bar Dip 
(rest while partner works)


Friday, November 16, 2018

Power Snatch
6x1 (135) (every :10)

(1:00 for weight change) 
6x1 (155) (every :20)
(1:00 for weight change) 

12x1 (175) (every :30)


Power Clean 
6x1 (185) (every :10)
(1:00 for weight change) 
6x1 (205) (every :20)

(1:00 for weight change) 
12x1 (225) (every :30)


Back Squat
6x1 (225) (every :10)
(1:00 for weight change)
6x1 (275) (every :20)
(1:00 for weight change) 
6x1 (315) (every :30)


Hammer Strength Standing Shrug 
8x8 (270) (rest :20 between sets) 


Thursday, November 15, 2018

Hammer Strength Front Military Press 
8x (90-110-130-140-150)

Hammer Strength Front Pulldown 
8x (140-160-180-200-220)

Hammer Strength Chest Press
8x (90-110-130-150-170)

MAG Bar Cable Row 
8x (90-115-140-165-190)

Hammer Strength Decline Press
8x (140-160-180-200-220)

Hammer Strength Low Row 
8x (140-160-180-200-220)

2 rounds:
21's EZ Bar Triceps (85) (lying French press-skull crusher-chest press)
(rest while partner works)
21' EZ Bar Biceps Curls (85) (bottom half-top half-full range)
(rest while partner works)

3 rounds:
No rest between exercises.
15 Nautilus Rowing Torso (60)
10 Single-Arm Nautilus Multi-Biceps (100)
10 Single-Arm Nautilus Multi-Triceps (100)
(no rest between rounds)
______________________________

Sleds
5x 20yd Shuttle (180)
(alternate shuttles with partner)

60yd Farmers Walk (70)

4x 40yd Shuttle (135)
(alternate shuttles with partner)

60yd Farmers Walk (70)

3x 60yd Shuttle (90)
(alternate shuttles with partner)

60yd Farmers Walk (70)



Tuesday, November 13, 2018

Bench Press
8x8 (225) (missed last rep)
(rest 1:30 between sets)

Single-Arm Hammer Strength DY Row
8x (140-180-230-270)
(rest 1:00 between sets)

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

3 rounds:
No rest between exercises.
Nautilus Rowing Torso (60)15/12/9
Hammer Strength Low Row (180) 12/9/6
Hammer Strength Standing Shrug (270)9/9/9
(rest :45 between rounds) 

3 rounds: 
No rest between exercises.
Incline French Press (95)10/8/6
Barbell Curl (95)6/6/6
(rest 1:00 between sets)

4 rounds:
No rest between exercises.
Cable Triceps Pushdown (50)12 (60)10 (70)8/6
Single-Arm Cybex Seated Curl  (20)12 (30)10 (40)8/6
(rest :45 between rounds)


Sunday, November 11, 2018

Nautilus Plate Loaded Pullover
8x (100-110-120-130-140-150-160)
(rest 1:00 between sets)

4 rounds:
No rest between exercises.
Incline French Press (65)10 (75)10 (85)10 (95)10
Nautilus Multi-Exercise Eccentric Dip (:08) (50)4 (60)4 (70)3 (80)3
(rest 1:30 between rounds)

4 rounds:
No rest between exercises.
Nautilus Compound Row (160)10 (180)10 (200)10 (220)10
Nautilus Multi-Exercise Eccentric Chin-up (:08) (50)3/3/3/3
(rest 1:30 between rounds) 

2 rounds:
No rest between exercises.
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (90)
(rest 1:30 between rounds)

2 rounds:
No rest between exercises.
Slow Mo Nautilus Triceps Extension (60)8/8
Slow Mo Nautilus Biceps Curl (60)6 (50)6
(rest 1:00 between rounds)

Band Pull Apart
(red) 100

Band Triceps Pushdown
(red) 100




Bromageddon Partner Competition 
Hosted by East Valley CrossFit 
Partner: Jimmy Ericsson
Saturday, 11/10/18

Floater Workout 

AMRAP 3:00
400m Assault Air Runner 
Row for Calories with remaining time (23)

Workout 1

AMRAP 7:00
5 Clean (185)
4 Clean (205)
3 Clean (225)
2 Clean (245)
Max Cleans (265) (19reps)
(both athletes complete reps)

(rest 3:00)

Workout 2
AMRAP 7:00
3-6-9-12-15....
Wall Ball Shot (30)
Chest to Bar Pull-up 
(alternate rounds with a partner)

Workout 3

For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (50)
60 Burpee Box Jump
30 Dumbbell Step Over (50)
(share work anyhow)


Thursday, November 8, 2018

3 rounds:
No rest between exercises:
Cable Long Row (140) 12/10/10
Nautilus Rowing Torso (50) 15/12/12
T-Bar Row (115) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises:
Hammer Strength Chest Press (140) 10/10/8
Polaris Pec Deck (70) 12/10/10
Cybex Seated Dip (100) 10/8/8
(alternate rounds with a partner)

3 rounds:
Hammer Strength Low Row (180) 
Hammer Strength Pullover (180) 12/10/10
Hammer Strength High Row (180) 10/10/10
(alternate rounds with a partner)


3 rounds:
No rest between exercises:
Hammer Strength Front Military Press (140) 8/8/8
Dumbbell Lateral Raise (20) 12/12/10
Hammer Strength Shoulder Press (140) 8/8/4
(alternate rounds with a partner)


Single-Arm Cybex Seated Curl (30) 12/10/8
(rest 2:00)
Single-Arm Cybex Seated Curl (30) 10/8/6
 (rest while other arm works)

Leaning French Press (bwt) 12/10/8
(rest 2:00)
Leaning French Press (bwt) 10/8/6
(rest :20 between sets) 
_______________________________________________________

3 rounds:
20yd Sled Push Shuttle (180)
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
*follow each round with 300m recovery row
(alternate shuttles with a partner) 
 



Tuesday, November 6, 2018

8 rounds:
No rest between exercises.
Bench Press (225) 8/8/8/8/6/6/5
Strict Chin-up 8/8/8/8/8/8/8/8
(rest 1:30-2:30 between sets)

3 rounds:
8 Cable Triceps Pushdown (rope) (40)
8 Incline Dumbbell Curl (35)
(rest 1:30 between rounds) 

3 rounds:
6 Incline French Press (95)
6 Barbell Curl (95)
(rest 1:30 between rounds)

2 rounds:
21's Triceps (75)
(rest while partner works)
21's Triceps (75)
(rest while partner works)

12 Single-Arm Nautilus Multi-Biceps (100)
12 Single-Arm Nautilus Multi-Ticeps (100) 

 

Sunday, November 4, 2018

Dawn of the Deadlift 
Partner Competition (male/female)
2nd Place Mastres Division 
Hosted by CF Infernal

Workout 1
For time: (12:18)
40cal Row (male)
30cal Assault Bike (female)

21-15-9
Partner Deadlift (290)
Bar Facing Burpee

40cal Assault Bike (male)
30cal Row (female)

Workout 2
AMRAP 9:00 (2rds+5reps)
25 Synchro Wall Ball Shot 20/14
8 Hang Power Clean 135/95
8 Shoulder to Overhead 135/95
8 Hang Power Clean 135/95
8 Shoulder to Overhead 135/95

Floater Workout
For reps + cals: (50)
1:00 Ski Erg 
1:00 Back Squat (185)
1:00 Sandbag over the shoulder (100)

Final
AMRAP 2:00 
Hand Walk for Distance 
(rest 1:00)
For time: 
100 Double under (each athlete)
9 Ring use-up 
100 Double under (each athlete)
20 Synchro double KB Snatch 
100 Double under 
9 Bar Muscle-up 
100 Double under