Thursday 4/19/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus BTN Pulldown (100) 15/12
Nautilus Plate Loaded Pullover (100) 12/10
Nautilus Supinated Pulldown (100) 10/8
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Pec Deck (80) 12/10
Close Grip Chest Press (90) 10/10
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Rope Triceps Extension (50) 12/12
Nautilus Single-Arm Curl (100) 12/12
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

No rest between exercises:
12 DB Shoulder Shrug (60)
12 Hammer Strength Neck (back) (55)
12 DB Shoulder Shrug 
12 Hammer Strength Neck (left) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (right) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

No rest between exercises:
50 IronMind "Go Really Gripper" 35
1 Wrist Roll (both ways)
30 IronMind "Go Really Gripper" 
3 Wrist Roll (both ways)
10 IronMind "Go Really Gripper" 
5 Wrist Roll (both ways)

IronMind "Telegraph of Titans"
5-4-3-2-1 (5lbs)
__________________________

6:00p
Sleds
5x 20yd Sled Push Shuttle (315)
200m Sandbag Jog 
4x 30yd Sled Push Shuttle (270)
200m Sandbag Jog 
3x 40yd Sled Push Shuttle (225)

Thursday 4/12/18

Finishing up the move into the new building.

Hammer Strength DY Row
3x9 (140)

Hammer Strength Chest Press 
3x9 (140)

Hammer Strength Front Pulldown
3x9 (140)

Cybex Seated Dip
3x9 (100)

3 rounds:
No rest between exercises:
Hammer Strength Shoulder Press (90) 10/10/10
Hammer Strength Preacher Curl (50) 10/10/10
Iron Mind Go-Really-Gripper (45) 35/25/15

Cybex Forearm Machine
Wrist Roll
Lateral Flexion/Extension
Wrist Rotation Internal/External 

Tuesday 3/20/18

5 rounds for time: (17:22)
27 Double unders
21 Kettlebell Swings (53)
15 Bar Dips
9 Toes to Bar
3 Burpees to a 6" reach 
(rest 1:00 between rounds)

Monday 3/19/18

18.4 (101)

For time: (cap9)

21 Deadlift 225

21 Handstand Push-up

15 Deadlift 225

15 Handstand Push-up

9 Deadlift 225

9 Handstand Push-up

21 Deadlift 315

50′ Hand Walk

15 Deadlift 315

50′ Hand Walk

9 Deadlift 315

50′ Hand Walk

Thursday 3/15/18

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/12
Hammer Strength Dip (270) 12/10
Supinated Pulldown (180) 12/8
Overhead Triceps Ext. (45) 12/12
(rest 3:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
DB Lateral Raise (20) 12/12
Seated Row (180) 12/12
Nautilus Shoulder Press (120) 12/12
Alt. Arm DB Curl (35) 8/8
(rest 1:30 between rounds)

2 rounds:
Band Pull Apart (red) 50/50
Hammer Strength Gripper (90) 50/50
(no rest between rounds)

Tuesday 3/13/18

AMRAP 14:00 (3+16)

21 Calorie Row

7 Toes to Bar 

21 Steps Walking Lunge 

7 Toes to Bar 

21 Hand Release Push-up

7 Toes to Bar

Sunday 3/11/18

18.3 (228)

2 rounds for time: (cap14)

100 Double unders

20 Overhead Squat 115/85

100 Double unders

12 Ring Muscle-ups

100 Double unders

20 Single-Arm Dumbbell Snatch (alt arms) 50/35

100 Double unders

12 Bar Muscle-ups