Tuesday 10/31/17

Dawn of the Deadlift Workouts 
AMRAP 10:00
6 Toes to bar
6 Shoulder to overhead 105lbs
6 Toes to bar 
9 STO
6 T2B
9 STO
9 T2B 
15 STO
9 T2B
18 STO
9 T2B
21 STO
(hang while partner completes t2b)
(hold bar overhead while partner completes sto)  
______________________________________________

For time:
20/30cal Assault Bike
40 Partner Deadlifts 320lbs
30 Synch Bar Facing Burpees 
20 Over the box jumps 20" 

 

Saturday 10/28/17

TruForm Treadmill 
400m Run (2:12)
(rest 1:00)
400m Run (2:02)
(rest 1:00)
400m Run (2:15)

Toes to bar 
10-9-8-7-6-5-4-3-2-1

Assault Bike
20cal (:45)
(rest 1:00)
15cal (:52) 
(rest 1:00)
10cal (:32)
(rest 1:00)
5cal (:15)  

 

Thursday 10/26/17

8:00a 

2 rounds:
Pullover (180) 11+1/10+1
Chin-up (bwt) 8+1/7+1 
Pullover (140) 8+1/7+1
BTN Pulldown (140) 8+1/7+1 
Mutt Bar Hammer Curl (55) 10/10 
(rest 3:00 between rounds) 

2 rounds:
Seated Dip (130) 12/11
Zottman Curl (35) 10/9
Rope Triceps Ext (60) 10/9
(rest 1:30 between rounds) 

2 rounds:
Lateral Raise (35) 10/9
Band Pull Apart (red) 50/50
(rest 1:00)

Single-Arm Nautilus Curl (110) 12
__________________________

6:00p 
5 rounds:
10 Calories on the Assault Bike
40yd Sled Push 225lbs
80yd Shuttle Run 
40yd Sled Push 
(200m recovery walk)

 

Tuesday 10/24/17

Every 1:00 for 10:00

1 Block Clean at 225lbs

AMRAP 20:00 (7 rounds)

1 Rope Climb

3 DBall Over the shoulder 150lbs

100m Run

(alternate rounds with a partner)

For reps + calories:

Every 1:00 for 10:00

Odd min: Calories on the Assault Bike (5)

Even min: Toes to Bar (5)

*start every minute with 20 double under

(choose reps/cals prior to start)

_________________________

Nautilus AB Machine

3x20 (90)

(rest 1:00 between sets)

-Rest 30:00-

Nautilus AB Machine

3x20 (90)

(rest 1:00 between sets)

Sunday 10/22/17

2 rounds:
Seated Dip (130) 11/11
Nautilus Pullover (190) 8/7
Supinated Pulldown (160) 8/8
(rest 3:00 between rounds)

2 rounds:
Seated Row (160) 15/15
Pec Deck (100) 8/8
Close Grip Chest Press (110) 10/10
(rest 3:00 between rounds)

2 rounds:
Zottman Curl (35) 10/10
Triceps Extension (50) 12/12
(rest 2:00 between rounds)

2 rounds:
Lateral Raise (20) 20/15
Dumbbells Together Press (20) 15/10
Band Pull Apart (red band) 50/50
(rest 1:00 between rounds)

Single-Arm Nautilus Curl (100) 15

Saturday 10/21/17

Rope Climb Drills

Handstand Drills

3 rounds:
800m Run (3:36/3:41/3:54)
(rest 2:00 between rounds) 

Nautilus Ab Machine
20x (70)
15x (80)
5x10 (90)

 

Thursday 10/19/17

8:00a
5 rounds:
10 Seated Dips (120)
10 Nautilus Pullover (140)
10 Supinated Grip Row (140)
(rest 1:00 between rounds)

3 rounds:
8 Zottman Curls (35)
16 Triceps Ext (60)
(rest 1:00 between rounds)

2 rounds:
15 Lateral Raises (20)
10 Dumbbell Together Presses (20)
50 Band Pull Aparts (red band)
(rest :30)

15 Single-Arm Nautilus Curl (100)
__________________________

6:00p
4 rounds:
20cal Row
40yd Sled Push 225lbs
80yrd Shuttle Run 
40yd Sled Push 
200m Walk 

Wednesday 10/18/17

Power Clean 
3x (185-195-205-215-225-235)

5 rounds for time: (9:35)
9 Over the Box Jumps 20"
10 Deadlift 225lbs
11 Wall Ball Shots 20lbs 

Tuesday 10/17/17

"Angie"
For time: (18:25)
100 Pull-ups (5:42)
100 Push-ups 
100 Sit-ups
100 Air Squats 

Nautilus Ab Machine
30x (30)

Monday 10/16/17

Weighted Parallel Bar Dip 
1x (45,90,135)
30x (70) (2:40) 

"Jerry"
For time: (27:45)
1 Mile Run 
2k Row 
1 Mile Run

 

Saturday 10/14/17

6:00a

No rest between exercises:
Nautilus Pullover (180) 12
Supinated Grip Pulldown (140) 12
Zottman Curl (35) 12 each arm

(rest 1:00)

No rest between exercises:
Pec Deck (110) 10
Seated Dip (110) 10
Triceps Extension (60) 12

(rest 1:00)

No rest between exercises:
Lateral Raise (20) 15
DB Together Press (20) 15
Band Pull Apart (red band) 50

(rest 1:00)

No rest between exercises:
Single-Arm Nautilus Curl (110) 15+5 eccentric 
Chest Press (110) 15
DB Front Raise (20) 10

Thursday 10/12/17

Comp practice with Rochelle

For time: (8:20)
50 Cal Assault Bike (20-woman/30-man)
40 Partner Deadlifts 320lbs
30 Sync Bar Facing Burpees
20 Alternating Over the Box Jumps
___________________________

11:00 for total reps: (all rounds + 3 Bar MU)
Alternating for 5 rounds each
Woman does:
10 Wall Ball Shots 14lbs
6 Handstand Push-ups
2 Squat Cleans 155lbs

Man does:
10 Wall Ball Shots 20lbs
6 Handstand Push-ups 
2 Squat Clean 225lbs 

Max Bar Muscle-ups with remaining time

Tuesday 10/8/17

8:00a

Superset 
Strict Press (95) 6x6
Scott Curl (85) 6x6
(rest 1:00 between rounds)

2 rounds:
Strict Press (135) 1.1.1.1.1.1.1.1 (perform a rep every :10)
Nautilus Curl (100) 10
(rest 2:00 between rounds)

3 rounds:
Plate Raises (25) x 21 (7 half way up, 7 half way down, 7 full range)
Bent Lateral Raises (20) x15
Supinated Grip Seat Rows (150) x 9
Band Pull Aparts (red band) x 21
(rest 1:00 between rounds)

Zottman Curl
(20) x 15
(rest 1:00)
(20) x 12
(rest :45)
(20) x 9 

Toes to Bar 
6x6 
(rest :10 between sets)
___________________

7:00p

For load:
Every 2:00 for 10:00
10 Wall Ball Shots (20) + 6 HSPU + 2 Cleans (225)

3 rounds for time: (25:17)
21 Calories on the Assault Bike
14 Burpee Box Jumps
7 DBall Over the Shoulder (150)
(rest 3:00 between rounds)

Monday 10/9/17

Weighted Parallel Bar Dip 
3 x (45-70-90-115-135)
5.4.3.2.1 (90)
*follow each set with 20 band pull aparts

For time: (19:47)
800m Run 
50 Pull-ups 
800m Run 
50 Push-ups 
800m Run 
50 Sit-ups 

 

Sunday 10/8/17

No rest between exercises: (3:17)
Deadlift (300) x 12
Nautilus Pullover (180) 7+1
Neutral Grip Pulldown (150) 8+1
Nautilus Pullover (120) 6+2
Barbell Curl (65) 10

Seated Dip
(120) 6x6
(rest :30 between sets)

Zottman Curl 
(35) 6x6
(rest :30 between sets)

2 rounds:
Dumbbell Lateral Raise (20) 15.15
Dumbbells Together Press (20) 10.10
Band Pull Apart (red band) 50.50
(rest 1:00 between rounds)

Tempo 3020
Single-Arm Nautilus Curl (100) 12/12

2:00 Plank Hold

Saturday 10/7/17

7:00a

Trail Run 
Telegraph Pass (30:12) 

Thursday 10/5/17

7:30a
Pre Exhaustion 
Dumbbell Lateral Raise 12.10.8 x (20) 
1.5 Press 6.5.4 x (95) 
(rest 1:00)

Pre Exhaustion 
Plate Raise 12.10.8 x (25)
Seated Dip 12.10.8 x (100)
(rest 1:00)

3 rounds:
Plate Raise (Shoulder to Overhead) 10 x (25)
Neutral Grip Chest Press 10 x (100)
(rest 1:00 between rounds)

Descending Reps:
Alternating Dumbbell Curl 10.8.6 x (35)
(rest :45)

3 rounds:
Zottman Curl 8 x (20)
(rest :45 between rounds)

Descending Reps:
Singe-Arm Nautilus Curl 10.8.6 x (100)
(rest :30)

2 rounds:
Dumbbell Lateral Raises 15 x (20)
50 Band Pull Aparts (red band)
(rest :30 between rounds)

Descending Ladder:
Toes to Bar 10-9-8-7-6-5-4-3-2-1

Plank Hold 1:00
_____________________

6:00p 
3 rounds for time: (18:38)
80yrd Sled Push Shuttle (225lbs)
200yrd Run 
50 Air Squats 
200yrd Run 

Wednesday 10/4/17

Weighted Pull-ups
5 x (25/45/70)
5.4.3.2.1 x (55)

8 rounds for reps: (38)
:20 DBall Over the Shoulder 150lbs (3 reps)
:10 Rest 
:20 Hand Release Push-ups (11 reps)
:10 Rest 
:20 Air Squats (13 reps)
:10 Rest 
:20 Sit-ups (11 reps)
:10 Rest 
(tabata style scoring)

Tuesday 10/3/17

7:30a
Back Squat 
1x3 (264)
1x3 (286)
1x3 (308)
3x1 (352) 
_________________

7:00p 
Every 1:00 for 10:00
Odd min: 2 Cleans 225lbs
Even min: 10 Wall Ball Shots 20lbs

"Grace:
For time: 3:39
30 Clean and Jerks 135lbs

Sunday 10/1/17

9:00a
Superset
Bench Press 8-6-4-2 (205-225-245-265)
Scott Curl 4x8 (75)
(rest 1:30 between rounds)

Pre Exhaustion 
Nautilus Pullover (180) 10+1 assisted / 8+2 assisted
Supinated Grip Lat Pulldown (150) 9 / 9+1 assisted
Nautilus Pullover (120) 7+2 assisted / 7+2 assisted
Barbell Curl (65) 10 / 12
(rest 3:00 between rounds)

15-12-9
Pec Deck (90)
Seated Dip (90)
Supinated Grip Front Cable Raise (30)
(rest :30 between rounds)

2 rounds:
Dumbbell Lateral Raise 15 x (15)
Neutral Grip Dumbbells Together Press 10 x (15) 
Band Pull Aparts 50 x (red band)
(rest 1:00 between rounds)

Single-Arm Nautilus Curl 15+5 eccentric (100)
_______________________

4:30p
Trail Run (easy pace 34:18)
Telegraph Pass