Thursday 3/8/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Loaded Pullover (120) 12/12
Supinated Grip Pulldown (150) 12/10
Hammer Strength Preacher Curl (55) 10/10
Hammer Strength Gripper (135) 20/20
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (80) 12/12
Seated Dip (100) 12/12
Close Grip Chest Press (100) 12/6
Rope Triceps Pushdown (50) 12/10
(rest 1:30 between rounds)

1 round:
Each exercise to failure. No rest between exercises.
Band Pull Apart (red) 100
Single-Arm Nautilus Curl (120) 15
Hammer Strength Gripper (90) 50
__________________________________________

6:00p
3 rounds for time: (31:29)
20yd Sled Push Shuttle 225
40yd Sled Push Shuttle
60yd Sled Push Shuttle
400m Run
80yd Sled Push Shuttle
400m Run

Sunday 3/4/18

18.2 

12:00 to complete:
1-2-3-4-5-6-7-8-9-10 (11:29)
Dumbbell Squat (50 each hand)
Bar Facing Burpees

With remaining time: (275)
1RM Clean 

Thursday 3/1/18

9:00a
Hammer Strength Preacher Curl
10x (35-40-45-40-55)

3 rounds:
No rest between exercises.
Seated Dip (100) 12/12/12
Rope Triceps Ext (50) 12/12/12
(rest 1:00 between sets)

3 rounds:
No rest between exercises.
Pec Deck (80) 12/12/12
Close Grip Chest Press (80) 12/12/12
(rest 1:00 between sets)

3 rounds:
No rest between exercises.
Nautilus Plate Loaded Pullover (100) 12/12/12
Face Pull (50) 20/20/20
(rest 1:00 between sets)

40-30-20
IronMind "Go Really Grip" (45)
Hammer Strength Gripper (90)
(minimal rest between exercises)

IronMind "Titan's Telegraph"
3x5 (2.5)
__________________________

6:00p

“Reverse Tabata”

8 rounds:

:10 Sled Push 225/180

:20 Rest

800m Recovery Run

“Reverse Tabata”

8 rounds:

:10 Sled Push 225/180

:20 Rest

Tuesday 2/27/18

2 rounds for time: (19:40)
800m Run 
30 Pull-ups 
15 Ball Slams (20)
30 Kettlebell Swings (53)
15 Ball Slams 

Sunday 2/25/18

18.1 (274)
AMRAP 20:00
8 Toes to Bar 
10 DB Hang Clean & Jerk (5 each arm) 50/35
14 Calorie Row 

 

Thursday 2/22/18

9:00a
Nautilus Plate Loaded Pullover
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

Close Grip Chest Press
15 x (100)
(rest 1:00)
12 x (100)
(rest :45)
9 x (100)
(rest :30)
6 x (100)

Seated Cable Row
15 x (170)
(rest 1:00)
12 x (170)
(rest :45)
9 x (170)
(rest :30)
6 x (170)

Nautilus Shoulder Press
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

2 rounds:
Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/10
Rope Triceps Pushdown (60) 12/10
(rest 1:00)

2 rounds:
Push each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/8
Hammer Strength Gripper (120) 30/30
(rest 1:00)

Iron Mind "Go Really Gripper"
50 x (20)
40 x (30)
3x20 (40)
______________________________________________

6:00p
3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest
(rest 1:00 between sets)

Sunday 2/18/18

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Loaded Pullover (130) 12/12/10
Supinated Pulldown (180) 12/10/8
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (90) 12/10/8
Close Grip Chest Press (100) 12/12/10
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/10/10
Seated Dip (100) 12/12/12
Hammer Strength Gripper (120) 30/30/30
(rest 1:30 between rounds)

Iron Mind "Go-Really-Grip"
2x20 (20)
2x20 (30)

Band Pull Apart
(red) 100