Thursday 11/30/17

9:00a

Drop Set
Nautilus Pullover
8(200) - 6(160) - 8(120) - 10(80)

Drop Set
Close Grip Chest Press
10(120) - 10(100) - 8(80) - 10(60)

Drop Set
Supinated Grip Pulldown
10(180) - 10(150) - 8(120) - 10(90)

Drop Set 
Seated Dip 
10(130) - 8(110) - 8(90) - 8(70)

Drop Set
Single-Arm Nautilus Curl
10(130) - 8(100) - 8(70)

2 rounds:
15 Lateral Raise (20)
10 Bent Lateral Raise (20)
50 Band Pull Apart (red)

100 Band Triceps Pushdown (red)
______________________________

6:00p

200yd Sled Push Shuttle (225)
400m Recovery Jog 
160yd Sled Push Shuttle 
400m Recovery Jog 
120yd Sled Push Shuttle 
400m Recovery Jog 
80yd Sled Push Shuttle 
400m Recover Jog 
40yd Sled Push Shuttle 

Wednesday 11/29/17

5 rounds for total calories: (300 calories)

:10 Row

:50 Rest

:20 Row

:40 Rest

:30 Row

:30 Rest

:40 Row

:20 Rest

:50 Row

:10 Rest

 

 

Tuesday 11/28/17

11:00a

Single-Arm Dumbbell Snatch (alt arms) 
1x10 (55)
1x8 (70)
1x6 (80)
3x4 (100)
1x6 (80)
1x8 (70)
1x10 (55)
_____________________________

5:00p 

"Jackie"
For time: (7:29)
1000m Row (3:53)
50 Thrusters (45)
30 Pull-ups

5 rounds not timed: 
10 Nautilus AB1 (100)
10 Toes to Bar

Sunday 11/26/17

9:00a 

2 rounds:

No rest between exercises. Push to Failure.

Weighted Pull-up (35) 8/6

Nautilus Pullover (170/150) 8/10

Neutral Grip Pulldown (170/150) 8/8

Barbell Curl (65) 10/9

(rest 5:00 between rounds)

2 rounds:

No rest between exercises. Push to Failure.

Weighted Dip (115) 7/6

Pec Deck (90) 9/8

Seated Dip (100) 10/10

DB Overhead Triceps Ext. (65/55) 7/7

(rest 3:00 between rounds) 

2 rounds:

No rest between exercises. Push to Failure.

Lateral Raise (20) 15/15

DB Together Press (20) 10/10

Band Pull Apart (red) 50/50

(rest 1:00 between rounds)

2 rounds:

No rest between exercises. Push to Failure.

Single-Arm Nautilus Curl (110) 15/15

Fat Bar Triceps Ext. (60) 15/15

(rest 1:00 between rounds)

2:00 Plank Hold

__________________________

4:30p 

Trail Run 
Telegraph Pass (28:42)

Saturday 11/25/17

800m Run (3:25)
(rest 2:00)
800m Run (3:37) 
(rest 2:00)
800m Run (3:43)

Not timed:
25 Nautilus AB1 (100)
10 Toes to bar 
20 Nautilus AB1
8 Toes to bar 
15 Nautilus AB
6 Toes to bar 
10 Nautilus AB1
4 Toes to bar 
5 Nautilus AB1
2 Toes to bar

 

Friday 11/24/17

500m Row (1:44.3)
(rest 1:00)
500m Row (1:46.9)
(rest 1:00)
500m Row (1:48.8)
(rest 1:00)
500m Row (1:50.8)
(rest 1:00)
500m Row (1:53.3)
(rest 1:00)
500m Row (1:52.1)

Wednesday 11/22/17

Snatch 
2x1 (155)
2x1 (185)
2x1 (205)

Dumbbell Snatch (alt arms) 
10 (75)
(rest 1:00)
8 (75)
(rest :45)
6 (75)
(rest :30)
4 (75)
(rest :15)
2 (75)

Not timed:
30 Butterfly Pull-ups
15 Front Squats (95)
20 Butterfly Pull-ups
10 Front Squats 
10 Butterfly Pull-ups
5 Front Squats 
(each exercise unbroken)

Not timed:
15-10-5
Bar Facing Burpees
Toes to bar

Tuesday 11/21/17

3:30a 

No rest between exercises. Push to failure.
15 Nautilus Pullovers (160)
15 Pulldowns (160)
10 Pec Deck (100)
10 Seated Dips (100)
8 Nautilus Pullover (160)
8 Pulldowns (160)
10 Seated Dips (100)
12 Single-Arm Nautilus Curls *1st Gen (80)
12 Single-Arm Nautilus Curls *Next Gen (100)
15 Lateral Raises (20)

___________________________

8:30p (Auburn Time)

For time: 
5k Row (19:15.2)

Sunday 11/19/17

7:30a

2 rounds:
No rest between exercises. push to failure.
Nautilus Pullover (180) 12/10
Supinated Pulldown (160) 12/10
Seated Row (160) 12/10
Dumbbell Shrug (65) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. push to failure.
Weighted Dip (90) 10/10
Pec Deck (90) 10/8
Seated Dip (90) 10/10
Triceps Ext (60) 12/10
(rest 3:00)

12 Zottman Curls (30)
(rest :30)
12 Latera Raises (20)
(rest :30)
10 Zottman Curls (35)
(rest :30)
10 Lateral Raises (20)
(rest :30)
8 Zottman Curls (40)
(rest :30)
8 Lateral Raises (20)

No rest between exercises.
15 Single-Arm Nautilus Curls (120)
100 Band Triceps Pushdowns (red)
100 Band Pull Aparts (red)
______________________________

4:30p

Trail Run 
Telegraph Pass (28:20)

Friday 11/17/17

5 rounds: (22:40)
500m Row 
400m Run 

Thursday 11/16/17

9:00a

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/10
Chin-up (bwt) 10/8
Pullover (130) 8/8
Seated Row (160) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. Push to failure.
Pec Deck (100) 12/8
Seated Dip (120) 12/8
Triceps Extension (60) 10/8
(rest 2:00)

2 rounds
No rest between exercises. Push to failure.
Zottman Curl (35) 10/10
Close Grip Chest Press (100) 12/10
(rest 1:30)

2 rounds
No rest between exercises. Push to failure.
Face Pull (50) 20/15
Lateral Raise (20) 15/10
Plate Raise (25) 15/10
Band Pull Apart (red) 50/50
(rest 1:00)

Single-Arm Nautilus Curl (120) 15/15

________________________________

6:00p

5 rounds:
60yd Sled Push Shuttle (225)
40yd Sled Push Shuttle 
20yd Sled Push Shuttle
200yd Recovery Walk
(alternate shuttles with a partner.)

Wednesday 11/15/17

Nautilus AB1
25 (100lbs)
Rest 1:00
20 (100)
Rest :45
15 (100)
Rest :30
10 (100)
Rest :15
5 (100)


For time: (19:53)
5k Row

Sunday 11/12/17

9:00a

Superset
Weighted Dip 5-4-3-2-1 (70-90-115-135-160)
Weighted Pull-up 5-4-3-2-1 (25-35-45-55-65)
(rest 2:00 between sets)

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/11
Supinated Pulldown (160) 12/11
Seated Dip (120) 12/11
Zottman Curl (35) 10/9
Close Grip Chest Press (100) 10/9
(rest 5:00 between rounds)

2 rounds:
Plate Raise (25) 21/21 (7 top - 7 bottom - 7-full) 
Lateral Raise (20) 15/15
Dumbbells Together Press (20) 9/9
Band Pull Aparts (red) 45/45
(rest 1:00 between rounds)

Single-Arm Nautilus Curl
2x15 (110)
1x10 (120)
(rest 1:00 between sets)
_____________________________________ 

5:00p

Trail Run
Telegraph Pass (28:52)  

Thursday 11/9/17

9:00a

Lat Pulldown
6x ( 90-110-130-150-170-190)

BTN Pulldown + Supinated Grip Pulldown
10+10 (130)

2 rounds:
Pec Deck (100) 12/10
Seated Dip (120) 12/10
Scott Curl (85) 8/8
(rest 3:00 between rounds)

2 rounds:
Nautilus Pullover (180) 12/10
Seated Row (fat grip) (160) 12/10
Chest Press (100) 12/10
(rest 3:00 between rounds)

3 rounds:
10 Plate Raise (35)
15 Face Pulls (40)
10 Lateral Raises (20)
30 Band Pull Aparts (red)
(no rest)

2 rounds:
Single-Arm Nautilus Curl (110) 15/15
Band Triceps Extension (red) 100/100
(rest 1:00 between rounds)
________________________________

6:00p
 
5 rounds:
20yd Sled Push Shuttle
40yd Sled Push Shuttle 
60yd Sled Push Shuttle
200yd Walk
*alternate shuttles with a partner

Nautilus Ab Machine
3x20 (100)

Tuesday 11/7/17

10:00a 
At a moderate pace:
5k Row (20:36)

___________________________

7:00p
AMRAP 20:00 (7+:40)
:20 Chin Over Bar Hold
:20 Handstand Hold
:20 L-Sit Hold
:20 Squat Hold

Sunday 11/5/17

3 rounds:
10 Seated Dips 130lbs
12 Nautilus Pullover 130lbs
10 Triceps Extensions 60lbs 
(no rest between exercises. push to failure.)
(rest 3:00 between rounds)

3 rounds:
12 Fat Grip Seated Rows 160lbs
8 Strict Presses 115lbs
8 Zottman Curls 35lbs
(no rest between exercises. push to failure.)
(rest 3:00 between rounds)

2 rounds:
7+7+7 Plate Raise (top half) + (bottom half) + (full movement) 35lbs
14 Dumbbell Lateral Raise 20lbs
50 Band Pull Aparts (red)
(no rest between exercises. push to failure.)
(rest 1:00 between rounds)

15 Single-Arm Nautilus Curl 100lbs
100 Band Triceps Push Downs (red)

Saturday 11/4/17

Dawn of the Deadlift
1st Place Masters Divison 

Floater
For time:(3:56 for both to complete)
400m TruForm Run 
6 DBall Over the Shoulder 150/100
(female completes and then male)

Wod 1 
AMRAP 10:00 (265 reps)
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
12 T2B
(hang while partner completes t2b)
(hold bar overhead while partner completes sto)  


Wod 2
For time: (7:42)
20/30cal Assault Bike
40 Partner Deadlifts 320lbs
30 Synch Bar Facing Burpees 
20 Over the box jumps 20" 

Final 
5 rounds each: (5 rounds each + 12 Bar Muscle-ups)
10 Wall Ball Shots 20/14
6 Handstand Push-ups
2 Power Clean 225/155
~with remaining time~
Max Bar Muscle-ups 

Thursday 11/2/17

At a moderate pace: (20:36)
5k Row 

 

Wednesday 11/1/17

Every 1:00 for 10:00
5 Wall Ball Shots 20lbs
3 Handstand Push-ups 
1 Clean 185lbs

For time:
30cal Assault Bike 
6 DBall Over the Shoulder 150lbs 
(rest 3:00)
20cal Assault Bike
4 DBall Over the Shoulder 
(rest 2:00)
10cal Assault Bike 
2 DBall Over the Shoulder 

3 rounds not timed:
500m Row 
20 Nautilus Ab Machine 100lbs 

 

A good plan violently executed now is better than a perfect plan executed next week. George S. Patton
Read more at: https://www.brainyquote.com/authors/george_s_patton