Sunday, May 31, 2020

4 rounds:
60yd Sled Pull Shuttle 90lbs
200m Recovery Jog 
60yd Sled Push Shuttle 90lbs
200m Recovery Jog 


 

Saturday, May 30, 2020

Bench Press
8(135-185) 5(225-225-225-225-225)

3 rounds: (BFR)
10 Cable Supinated Pulldown (180)
10 Flex Seated Dip (330)
(rest :30 between rounds)

3 rounds:
10 EZ Bar Curl (85)
10 EZ Bar Overhead Triceps Extension (85)
20 Hammer Strength Gripper (115)
(rest 1:00 between rounds)

21 Hammer Strength 4-Way Neck (45)
30 Band Pull Apart 
15 Hammer Strength 4-Way Neck 
30 Band Pull Apart 
9 Hammer Strength 4-Way Neck 
30 Band Pull Apart

 

Thursday, May 28, 2020

Single-Arm Nebula IDA Row 
8(180-230-270)

Single-Arm Hammer Strength Front Pulldown 
8(140-180-230)

Cable Seated Row
15(140) 10(160) 10(180) 8(200)


Cable BTN Pulldown 
15(140) 12(150) 10(160) 8(170)

Cable Pullover
15(70) 12(80) 10(90) 8(100)

3 rounds:
15 Flex Rear Delt Fly (100)
15 Band Pull Apart (red) 
(rest :30 between rounds)

Hammer Strength Gripper
30(90-90-90)

Hammer Strength 4-Way Neck 
12-9-6 (70)
(no rest between rounds)
__________________________________________________ 

5 rounds:
60yd Sled Pull Shuttle 135lbs
(alternate rounds with a partner)

5 rounds:
60yd Sled Push Shuttle 90lbs
(alternate rounds with a partner)

60yd Backwards Sled Drag Shuttle 90lbs
 

Tuesday, May 26, 2020

Bench Press
5(225-260-300-280-245)

Flex Leverage Chest Press
8(180-230-250-270)

Nautilus Plate Load Pullover
8(100-125-150-175)

4 rounds:
10 Cable Triceps Pushdown (80-90-100-110)
10 Single-Arm Bisolator (105-105-105-105)
(rest :30 between rounds)


15-12-9
Hammer Strength 4-Way Neck (45)
(no rest between rounds)

Band Pull Apart 
2x50 (red) 



Sunday, May 24, 2020

8 rounds:
30yd Sled Push (135)
30yd Sled Pull (135)
(alternate rounds with a partner)

4 rounds:
30yd Backwards Sled Drag (135)
(alternate rounds with a partner) 

 

Friday, May 22, 2020

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
8 Plate Circles (both directions (10)
15 Tube Face Pull

4 rounds:
No rest between exercises.
8 Polaris Pec Deck (110)
8 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)

4 rounds:
No rest between exercises.
12 Hammer Strength Incline Press (140)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)

3 rounds.(BFR)
No rest between exercises.
12 Supinated Cable Pulldown (170)
12 EZ Bar Curl (75) 
12 EZ Bar Skull Crusher (75)
12 Lying Cable Curl (5)
(rest 1:30 between rounds) 

3 rounds:
No rest between exercises.
8 Flex Leverage Chest Press (180)
12 Flex Lateral Raise (50)
(rest 1:00 between rounds)

Band Pull Apart 
3x30 (red)

Wednesday, May 20, 2020

Single-Arm Nebula Row
10(180) 8(230) 6(270) 4(320)

Cable BTN Pulldown 
12(150) 10(160) 8(170) 6(180)

Flex Leverage Row 
10(180) 8(205) 6(230) 4(250)

Cable Pullover 
12(80) 10(90) 8(100) 6(110)

Single-Arm Bisolator 
12(90) 10(105) 8(120)

Single-Arm Multi-Biceps 
10(100) 8(110) 6(120)

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red)

 

Tuesday, May 19, 2020

6 rounds:
60yd Sled Push Shuttle 90lbs
200m Jog 

4x 30yd Backward Sled Drag 135lbs

 

Monday, May 18, 2020

Bench Press
5(205-245-280-260-225)

Towel Bench Press
3(275-305-335)

Snatch Grip Press
5(95-115-135-135-135)

Flex Leverage Chest Press (plate load)
5(180-230-270-320)

Plate Front Raise 
8(45-45-45-45)

Flex Close Grip Bench (selectorized) 
8(160-170-180-190)

Nautilus Multi-Triceps 
5(120-130-140-150)




Saturday, May 16, 2020

30yd Sled Pull 45lbs
30yd Sled Push 45lbs
Rest 1:00
30yd Sled Pull 90lbs
30yd Sled Push 90lbs
Rest 1:00
30yd Sled Pull 135lbs

30yd Sled Push 135lbs
Rest 1:00
30yd Sled Pull 180lbs

30yd Sled Push 180bs
Rest 1:00
30yd Sled Push 45lbs
30yd Sled Pull 45lbs
Rest 1:00

30yd Sled Push 90lbs
30yd Sled Pull 90lbs
Rest 1:00

30yd Sled Push 135lbs

30yd Sled Pull 135lbs
Rest 1:00

30yd Sled Push 180lbs

30yd Sled Pull 180lbs
Rest 1:00

30yd Barwards Sled Pull 45lbs
rest 1:00
30yd Backwards Sled Pull 90lbs
Rest 1:00

30yd Barwards Sled Pull 135lbs
rest 1:00
30yd Backwards Sled Pull 180lbs


Friday, May 15, 2020

4 rounds:
No rest between exercises.
8 Polaris Pec Deck (100)
8 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises.
12 Hammer Strength Wide Chest (180)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)

3 rounds: (BFR)
No rest between exercises.
12 Supinated Cable Pulldown (MAG Bar) (150)
12 EZ Bar Curl (75)
12 EZ Bar Skull Crusher (75)
12 Lying Cable Curl (5)
(rest 1:30 between rounds) 

2 rounds:
No rest between exercises.
10 Hammer Strength 4-Way Neck (70)
20 Band Pull Apart

 

Wednesday, May 13, 2020

Single-Arm Nebula IDA Low Row 
12(180) 10(230) 8(270) 6(320)
(rest 1:00 between sets)

Cable BTN Pulldown 
12(140) 10(150) 8(160) 6(170)
(rest :30 between rounds)


Flex Leverage Seated Row 
12(115) 10(140) 8(160) 6(180)
(rest :30 between rounds)


Cable Pullover 
12(70) 10(80) 8(90) 6(100)
(rest :30 between rounds)


Single-Arm Nautilus Multi-Biceps 
12(100) 10(110) 8(120)
(rest 1:00 between sets)


Single-Arm Bisolator 
10(90) 8(90) 6(90)
(rest 1:00 between sets)


3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart
(no rest between rounds) 


 

Tuesday, May 12, 2020

6 rounds:
30yd Prowler Push 90lbs
60yd Shuttle Run 
30yd Prowler Push 
(rest 1:00 between rounds) 

3x30yd Backwards Prowler Pull 140lbs

 

Monday, May 11, 2020

2 rounds:
12 Prone Incline Front Raise (5)
12 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull 

Bench Press
5(170-205-245-225-190)

Towel Bench Press
3(255-275-295)

Snatch Grip Press
5(95-115-135-135-135)

Hammer Strength Incline Press
8(180-180-180-180)
(rest :30 between sets) 

Plate Front Raise 
8(45-45-45-45)
(rest :30 between sets)

Flex Close Grip Bench Press 
8(170-170-170-170)
(rest :30 between sets)


Nautilus Multi-Triceps 
8(130-130-120-120)
(rest :30 between sets)

2 rounds:
15 Hammer Strength 4-Way Neck (45-45)

30 Band Pull Apart (red)  



Saturday, May 9, 2020


10x 10yd Prowler Push (180)

200m Recovery Walk

6x 20yd Prowler Push (140)

200m Recovery Walk 

3x 30yd Prowler Push (90)

200m Recovery Walk

2x30yd Backwards Prowler Pull (90)

Friday, May 8, 2020

Single-Arm Nebula IDA Low Row
10(90-140-180-230)

4 rounds: (BFR)
No rest between exercises.
8 Polaris Pec Deck (90) 
12 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)


4 rounds: (BFR)
No rest between exercises.
12 Flex Leverage Chest Press (plate load) (140) 
12 Flex Seated Dip (270)
(rest 1:00 between rounds) 


3 rounds:(BFR)
No rest Between exercises.
12 Supinated Pulldown (MAG Bar) (130)
12 EZ-Bar Curl (65)
12 EZ-Bar Skull Crusher (65)
12 Lying Rope Cable Curl (50)
(rest 2:00 between rounds) 

Single-Arm Nebula IDA Low Row
6(270-270)

Wednesday, May 6, 2020

2 rounds:
15 Tube External Rotation 
15 Tube Face Pull
10 Single-Arm Pullover (5)
10 BTB Standing Scaption (5)

3 rounds:
No rest between exercises.
12 Hammer Strength Front Pulldown (140)
12 Hammer Strength Low Row (140) 
12 Hammer Strength Seated Row (180)
12 EZ Bar Pullover (90)
12 Nautilus Multi-Biceps (80)
12 Flex Bisolator (60) 
(rest 2:00 between rounds) 

2 rounds:
15 Hammer Strength 4-Way Neck (45)

 

Tuesday, May 5, 2020

3 person relay:
8x 10yd Prowler Push 180lbs
6x 20yd Prowler Push 140lbs
4x 30yd Prowler Push 90lbs
2x 60yd Prowler Push Shuttle 50lbs
2x 30yd Backards Prowler Pull 50lbs



Monday, May 4, 2020

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5) 
10 Supine Scaption (5)
12 Band Face Pull 

Bench Press
5(190-225-260-245-205)

Towel Bench Press
3(275-300-315) 

Snatch Grip Press
5(95-115-135-135-135)

Hammer Strength Wide Chest 
12(180-180-180)

Flex Lateral Raise 
12(70-70-70)

Flex Close Grip Chest Press (selectorized)
12(150-150-150)

Nautilus Multi-Triceps 
12(110-110-100)

 

Saturday, May 2, 2020

Flex Leverage Chest Press (plate load) 
10(180) 8(180) 6(180)
(rest :30 between sets) 

Hammer Strength Incline Press
10(180) 8(180) 6(180)
(rest :30 between sets) 

Hammer Strength Decline Press
10(180) 8(180) 6(180)
(rest :30 between sets) 

Polaris Pec Deck
10(90) 8(90) 6(90)
(rest :30 between sets) 

Close Grip Flex Chest Press (selectorized)
10(160) 8(160) 6(160)
(rest :30 between sets) 

Flex Lateral Raise
10(70) 8(70) 6(70)
(rest :30 between sets)
 
Nautilus Multi-Triceps
10(130) 8(130) 6(130)
(rest :30 between sets) 

Flex Bisolator
10(120) 8(120) 6(120)
(rest :30 between sets)

 





Friday, May 1, 2020

6 rounds:
60yd Prowler Push 90lbs (45lbs for last 3 shuttles)
200m Recovery Jog