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

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