At a constant pace:
500m Row (149.9)
15 Nautilus AB1 (100)
500m Row (149.8)
15 Nautilus AB1
500m Row (149.6)
15 Nautilus AB1
500m Row (149.7)
15 Nautilus AB1
500m Row (149.5)
15 Nautilus AB1 
(1:00 to complete AB1 between rows)

11:00am
Pull Series:
Each exercise to failure. No rest between exercises.
12 Nautilus Plate Load Pullover (100) 
(rest 1:00)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
(rest 1:30)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
10 Nautilus Rowing-Torso (50)
(rest 2:00)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
10 Nautilus Rowing-Torso (50)
12 Cable Seated Row (130)

Push Series:
Each exercise to failure. No rest between exercises.
12 Polaris Pec Deck (70)
(rest 1:00)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
(rest 1:30)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
10 Cable Triceps Pushdown (50)
(rest 2:00)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
10 Cable Triceps Pushdown (50)
8 Bar Dip (bwt)

2 rounds:
12 Single-Arm Nautilus Multi-Biceps (90)
12 Single-Arm Nautilus Multi-Triceps (90)
30 IronMind "Go Really Gripper"
(rest 1:30)

Band Pull Apart
(red) 100
__________________________________

7:00p
3 rounds:
180m Assault Air Runner
60yd Sled Push Shuttle (135)
(rest while your partner completes first segment)
30yd Sled Push Shuttle (180)
90m Assault Air Runner
(rest while your partner completes second segment)

Clean 
2x2 (205)
1x1 (225)
2x1 (245)
3x1 (265) 

Deadlift 
1x1 (315)
1x1 (365) 
1x1 (405)
1x1 (455)

For time: (20:22)
5k Row 

Snatch 
1x3 (145)
2x2 (165)
5x1 (185)

Power Clean + Jerk 
3+3 (185)
2(2+2) (205)
3(1+1) (225)

Back Squat 
1x2 (225)
1x2 (275)
2x2 (315)

21-15-9
Back Extension 
Nautilus AB1 (100)
(no rest between rounds)

8:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 15/15
Barbell Row (135) 10/10
Nautilus Plate Load Pullover (85) 10/10
Seated Cable Row (140) 12/12
(rest 3:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 12/12
Maxicam Chest Press (80) 12/10
Cable Triceps Extension (50) 10/10
(rest 3:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (80) 15/15/15
Single-Arm Nautilus Multi-Triceps (80) 15/15/15 
IronMind "Go Really Gripper" (45) 30/30/30
(rest 1:30 between rounds)

8-7-6-5-4-3-2-1 (65)
EZ-Bar Curl
(alternate with a partner) 
_________________________________________________

9:00p
3 rounds:
Nautilus BTN Pulldown (80)15/15/15
Two-Arm Duo Poly Nautilus Multi-Biceps (80) 12/9/6
Two-Arm Duo Poly Nautilus Multi-Triceps (80) 12/9/6
Nautilus Rowing-Torso (40) 15/15/12
(no rest between rounds)

15-12-9
HS 4-Way Neck (45)
Dumbbell Shrug (60's)
(no rest between rounds)

Band Pull Apart
(red) 50

9:00a
HS Front Military Press 
8x8 (70)
(rest :20 between sets)

HS DY Row 
8x8 (140)
(rest :20 between sets)
 
Cybex Seated Dip
8x8 (80)
(rest :20 between sets)

HS Front Pulldown
8x8 (110)
(rest :20 between sets)

"21 Guns"
2 rounds:
EZ Bar Curl (7 bottom half / 7 top half / 7 full) (65)
EZ Bar Nose Breaker (7 bottom half / 7top half / 7 full) (65)
(rest 1:30 between rounds)

2 rounds:
15 EZ Bar Pullover (65)
15 EZ Bar Chest Press (65)
(rest 1:30 between rounds)

2 rounds:
12 HS Preacher Curl (50) 
30 HS Gripper (100)
3 Wrist Roller (both directions) (50) 
(rest 1:30 between rounds) 
___________________________


7:00p
5 rounds:
120m Assault Air Runner
60yd Sled Push Shuttle (135)
120m Assault Air Runner
(alternate rounds with partner)

10:00a
Snatch 
1x2 (155)
1x2 (165)
3x2 (175)

Power Clean & Jerk 
1x2 (155)
1x2 (175)
1x2 (195)

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)
_________________

3:00p
3 rounds:
15 Nautilus Rowing Torso (50)
15 Dumbbell Shrug (60)
15 HS 4-Way Neck
(no rest between rounds)

15-12-9
Single-Arm Nautilus Multi Biceps (80) 
Single-Arm Nautilus Multi Triceps (80)
(rest while the other arm works)

At a moderate pace: (7:46.2)
2k Row 

Nautilus AB1
20 (100)
(rest :45)
15 (100)
(rest :30)
10 (100)
(rest :15)
5 (100)

IronMind Captains of Crush Gripper 
2 rounds:
30 (G)
20 (S)
10 (T)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (40) 15/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso-Arm (100) 12/10 
Nautilus Compound Row (160) 12/12 
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 12/12
Maxicam Chest Press (100) 10/8
Cable Triceps Extension (50) 12/10
(rest 2:00 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (50) 15/12/10
Nautilus Compound Row (160) 12/12/12
(rest 1:30 between rounds) 

3 rounds:
12 Nautilus Multi-Biceps (80) 
12 Nautilus Multi Triceps (80) 
30 Hammer Strength Gripper (90) 
(rest 1:30 between rounds) 

Band Pull Apart 
100 (red) 

9:00a
HS Front Military Press
10 x (70/80/90/100/110)

3 rounds:
Tempo (:10 eccentric/:10 concentric-:08/:08-:06/:06-:04/:04-:02/:02)
HS Shoulder Press (110)
HS Supinated Pulldown (140)
(rest 2:00 between rounds)

3 rounds:
12 HS Alt Arm Chest Press (110)
12 HS Alt Arm DY Row (140)
(rest 1:30 between rounds)

21-15-9
Cable Seated Row (115)
Cybex Seated Dip (90)
(no rest between rounds)

2 rounds:
EZ-Bar Curl 
7 Bottom Half / 7 Top Half / 7 Full (65)
(alternate rounds with a partner)

3 rounds:
12 Nautilus Rowing Torso (40)
15 Dumbbell Shrugs (60)
15 Neck Extension (55)
(no rest between rounds)
___________________________

7:00p
7 rounds:
30yd Sled Push (180)
200m Assault Air Runner 
(rest 1:00 between rounds)

Tuesday 6/12/18

Jerk 
4x3 (225)

Power Clean 
1x3 (185)
2x2 (225)
3x1 (245)

5 rounds:
2 Weighted Chin-up (25/35/45/55/70)
2 Weighted Dip (45/55/70/80/90)
(rest 1:30 between rounds) 

3 rounds:
6 Tempo (5151) Hammer Strength Shoulder Press (140)
6 Tempo (5151) Hammer Strength DY Row (140) 
(rest 1:30 between rounds)

3 rounds:
Hammer Strength Preacher Curl (55) 12/9/6
Hammer Strength Gripper (100) 30/20/10
(no rest between rounds) 

Monday 6/11/18

6 rounds not timed:
200m Assault Air Runner
(alternate rounds with a partner)

Snatch 
1x3 (135)
2x2 (155)
3x1 (175)

Snatch Pull
2x3 (205)
3x2 (225)

Back Squat 
2x3 (275)
3x2 (315)

2 rounds:
6 Tempo Back Extension (5151)
3 Tempo Toes to Bar (5151)

Sunday 6/10/18

8:00a 
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso Arm (supinated) (100) 10/10 
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 10/10
Maxicam Chest Press (80) 12/12
(rest 1:30 between rounds)
_________________________________

6:00p
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
HS Front Military Press (90) 12/12
Nautilus Rowing Torso (40) 12/12
Seated Cable Row (160) 12/12
(rest 1:30 between rounds)

3 rounds:
8 Seated Incline Dumbbell Curl (35)
12 Cable Triceps Pushdown (60)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps 
(90) 12/9/6 (70) 10 
(rest while other arm works)

Iron Mind "Go Really Gripper"
(45) 35/25/15

2 rounds:
15 Hammer Strength 4-Way Neck (45) 
15 Nautilus Rowing Torso (40)
15 Dumbbell Shrug (60)
(rest 1:00 between rounds) 

Thursday 6/7/18

9:00a
2 rounds: 
6 Shoulder Press (90) (tempo 5151)
6 Supinated Pulldown (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds:

6 Chest Press (90) (tempo 5151)
6 Seated Row (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds: 
6 Seated Dip (90) (tempo 5151)
6 Preacher Curl (60) (tempo 5151)
(alternate rounds with partner) 

3 rounds:

EZ Bar Curl (65) 12/10/8
EZ Bar Triceps Ext (65) 12/10/8
Gripper (90) 30/30/30/
(rest 1:00 between rounds)

_________________________________

7:00p
Sled Push 

8x 40yd (135-180-225-270-315-360-315-315)

(rest as needed between rounds)

Wednesday 6/6/18

Clean 
4x3 (225)

Deadlift (t&g)
1x8 (365)

For time: (23:40)
1000m Row 
30 Weighted Sit-ups (25)
20 Dumbbell Box Step-ups 20' (alt legs) (55)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)

Tuesday 6/5/18

Jerk 
2x3 (205)
3x2 (225) 

Power Clean 
2x3 (205)
3x2 (225) 

5 rounds:
3 Weighted Chin-ups (25-30-35-40-45)
3 Weighted Dips (25-30-35-40-45)
(rest 1:30 between rounds) 

2 rounds:
HS Pullover (160) 12/12
HS DY Row (160) 10/10
HS Pullover (160) 8/8
(rest 1:00) 
Zottman Curl (35) 10/10 

2 rounds:
HS Shoulder Press (140) 12/12
HS Chest Press (90) 10/10
HS Shoulder Press (90) 10/6
(rest 1:00)
Triceps Extension (55) 10/10 

HS Gripper 
3x20 (135)
2x20 (90)
1x20 (45)
(rest :10 between sets) 

 

Monday 6/4/18

For time: (20:36)
5k Row

Sunday 6/3/18

HS Super Incline Press
Build to a heavy set of 8 (65-75-85-95-105-115)

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Nautilus Pulldown (110)12 (100)12
Supinated Nautilus Plate Load Pullover (100) 12/10
Supinated Nautilus Pulldown (110)8 (100)8
(rest 1:00)
Nautilus Single-Arm Curl (100)10 (80)12
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Maxicam Close Grip Chest Press (90) 12/10
Nautilus Shoulder Press (120) 8/6
(rest 1:00)
Cable Triceps Extension (60)12 (50)12
(rest 2:00 between rounds)

3 rounds:

12 EZ-Bar Preacher Curl (65)
30 Iron Mind "Go Really Gripper" (55)

(rest 1:00 between rounds)

Face Pull

3x20 (50)

Friday 6/1/18

For time: (20:48) 
5k Row 

Iron Mind Captain of Crush Gripper
Sport 25-20-15-10-5
Trainer 20-15-10-5
#1 2x :10 Static Hold