Sunday 12/31/17

9:00a
2 rounds:
Push each exercise to failure. No rest between exercises.
Weighted Dip (90) 10/9
Plate Loaded Nautilus Pullover (140) 10/9
Weighted Chin-up (25) 6/5
Barbell Curl (75) 10/9
(rest 3:00 between rounds)

2 rounds:
Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/12
Nautilus Pullover (150) 10/9
Supinated Pulldown (150) 10/10
Nautilus Curl (100) 12/10
(rest 2:00 between rounds)

2 rounds:
Push each exercise to failure. No rest between exercises.
1-Arm Nautilus Curl (100) 12/12
Close Grip Chest Press (100) 12/12
Hammer Strength Gripper (100) 30/30
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)
_____________________________


4:30p 
Trail Run: (30:09)
Telegraph Pass

Thursday 12/28/17

Nautilus Pullover (plate loaded)
12 (100)
12 (120)
4x10 (150)

2 rounds:
Nautilus Pullover (180) 12/10
Supinated Pulldown (180) 9/8
Zottman Curl (40) 8/8
(rest 3:00 between rounds)

Drop Set (no rest between sets)
Seated Row (190) 12
Seated Row (160) 10
Seated Row (130) 8
Seated Row (100) 6

2 rounds:
Single-Arm Nautilus Curls (100) 12/12
Hammer Strength Gripper (75) 30/30
(rest 2:00 between rounds)

2 rounds:
Infnmetric Curl (80)
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

2 rounds:
Lateral Raise (25) 10/10
Bent Lateral Raise (25) 10/10
(rest 1:00 between rounds)
____________________________

Sleds (20:21)

80yd Sled Push Shuttle 225

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

 

 

Monday 12/25/17

For time:(21:53)
50 Russian Kettlebell Swing (62)
50 Nautilus Pullovers (140)
50 Seated Dip (100)
50 Seated Row (140)
50 Close Grip Chest Press (80)
50 EZ-Bar Curl (65)
50 Triceps Extension (50)
50 Hammer Strength Gripper (75)
(complete each exercise before moving to the next)

Hammer Strength 4-Way Neck (45) 50 each way

2 rounds:
50 Hammer Strength Gripper (75)
50 Band Pull Apart (red)
(no rest between exercises)

Sunday 12/24/17

1:30p

Bench Press
5 x (185-205-225-205-185)
(rest 1:00 between sets)

2 rounds:
Lateral Raise (25) 15/12 
Standing Press (95) 9/8
(rest 1:30 between rounds)

2 rounds:
Pec Deck (100) 10/8
Seated Dip (100) 10/10
Triceps Extension (60) 10/10
(rest 2:00 between rounds)

Single-Arm Nautilus Curl
(100) x 10 (:02 concentric/:02 eccentric)
(90) x 8 (:04 concentric/:04 eccentric)
(80) x 6 (:06 concentric/:06 eccentric)
(70) x 4 (:08 concentric/:08 eccentric)
(60) x 2 (:10 concentric/:10 eccentric)
(no rest between sets)

Hammer Strength 4-Way Neck
(80) x 15 (each way)
(70) x 15 (each way)
(45) x 15 (each way)
(no rest between sets)

3 rounds:
15 Mutt Bar Triceps Extension (55)
30 Hammer Strength Gripper (75)
(no rest between rounds)
________________________________

4:00p

2 rounds: (33:54)
1K Row 
1 Mile Assault Bike
1K Run 
1 Mile Assault Bike

Saturday 12/23/17

2 rounds:
Push to failure. No rest between exercises.
Nautius Pullover (180) 12/12
Supinated Pulldown (180) 10/10
Bent Lateral Raise (25) 12/12 
(rest 2:00 between rounds)

Drop Set
Push to failure. No rest between weights.
Seated Row (200) 10
Seated Row (170) 10
Seated Row (140) 10
Seated Row (110) 10

2 rounds:
Push to failure. No rest between exercises.
Zottman Curl (40) 10/10
Nautilus Infimetric Curl (60) Push to failure
Hammer Strength Gripper (75) 30/30
(rest 2:00 between rounds) 

100 Band Pull Apart (red)

3 rounds: 
Push to failure.
Single-Arm Nautilus Curl (100) 15/12/10
(rest 1:00 between rounds)

Thursday 12/21/17

1 round:
Pec Deck (100) 8
Seated Dip (100) 10
Triceps Ext (50) 12

1 round:
Nautilus Pullover (170) 12
Supinated Pulldown (170) 10
Seated Row (170) 10 

2 rounds:
Zottman Curl (35) 10/10
2-Arm Nautilus Curl (80) 8/8
Hammer Strength Gripper (75) 30/30
(rest 1:00 between rounds)

2 rounds:
Hammer Strength 4-Way Neck (70) 15/15
Lateral Raise (25) 12/12
Band Pull Apart (red) 50/50
(rest 1:00 between rounds)

2 rounds:
Crossbody Dumbbell Curl (35) 10/10
Single-Arm Nautilus Curl (100) 10/10
Gripper (75) 30/30
(rest 1:00 between rounds)

Sunday 12/17/17

7:30a

2 rounds:

Push to failure. No rest between exercises.

8-12 Pullover (180) 12/11

8-12 Chin-up (bwt) 8/7

8-12 Seated Dip (100) 12/12

8-12 Seated Row (160) 12/12

8-12 Close Grip Chest Press (100) 10/10

8-12 Zottman Curl (35) 10/10

8-12 Overhead Triceps Extension (55) 12/12

30-50 Hammer Strength Gripper (75) 30/30

3 rounds:

15 Face Pull (50)

10 Lateral Raise (25)

50 Band Pull Apart (red)

~1:00 Rest~

15 Single-Arm Nautilus Curl (110)

15 Overhead Triceps Extension (55)

30-50 Hammer Strength Gripper (75)

No rest between exercises:

Hammer Strength 4-Way Neck (60) 15

Neck Flex 4-Way Neck (band) 15

Hammer Strength 4-Way Neck (60) 15

Infinimetric Curl

__________________________________

4:30p

Trail Run

Telegraph Pass (not timed)