800m Warm-up Jog 

20yd Incline
2x Toe touch Shuffle
2x Side Shuffle
2x Cariokie 
2xBack Peddle 
2x High Knees
2x Butt Kick 
1x Low Skip 
1x Skip For height
2x Bounding 
1x Single leg Hop (each leg)
2x Strice
2x 3/4 Sprint 
2x Cariokie 
2x Side Shuffle 
2x Cariokie 
2x Side Shuffle 
2x Cariokie 
2x Side Shuffle 
2x Back Peddle 

Stretch 

Paramount Shoulder Press (95)12 (115)10 (135)8
Paramount Rear Delt Raise (30) 12/10/8
(rest 1:00 between rounds)

HS Standing Shrug (250) 12/10/8 
HS Low Row (140) 12/10/8
(rest :30 between rounds)

HS Standing Shrug (180) 15/12/9
HS Low Row (140) 15/12/9
(no rest between rounds)

HS Seated Row
(180) 15/12/9
(rest 1:00 between rounds)

Seated Cable Row (MAG Handle)
(120)15 (130)12 (140)9 (150)6
(rest :30 between rounds)

Front Pulldown (MAG Handle)
(120)15 (130)12 (140)9 (150)6
(rest :30 between rounds)

BodyMasters Chest Press
(150)15 (160)12 (170)9 (180)6
(rest :30 between sets)

HS Incline Press
(90) 15/12/9/6
(rest :30 between rounds)

HS Decline Press 
(90) 15/12/9/6
(rest :30 between rounds)

4 rounds:
10 EZ-Bar Preacher Curl (65)
10 Overhead DB Triceps Ext (55)
(rest :30 between sets)

4 rounds:
10 Cable Triceps Pushdown (55)
10 Cable Biceps Curls (55)
(no rest between sets)

Sheridan, Wyoming
(Saturday 7/28/18)

3 rounds:
No rest between exercises.
HS Front Pulldown (180) 8/8/8
HS Seated Row (180) 8/8/8
HS Low Row (140) 8/8/8
HS Standing Shrug (180) 8/8/8
(rest 2:00 between rounds)

3 rounds:
No rest between exercises.
HS Lateral Raise (30) 15/15/15
HS Shoulder Press (110) 8/8/8
HS Chest Press (140) 8/8/8
HS Incline Press (90) 8/8/8
(rest 2:00 between rounds)

Neutral Grip Pulldown 
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

Neutral Grip Seated Row
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

3 rounds:
8 Nautilus Weighted Dip (30)
12 Rear Delt Flyes (55) 
(rest :30 between rounds)

3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (80)15 (100)12 (120)9
Single-ArmNautilus Multi-Triceps (80)15 (100)12 (120)9
(no rest between rounds)

3 rounds:
No rest between exercises.
12 Wrist Flexion (55)
12 Wrist Extension (55)
12 Triceps Pushdown (80)
(rest :30 between rounds)

HS AB Machine
21-15-9 (140)
(rest 1:00 between sets)

Nautilus Plate Load Pullover
8x (100-120-140-160-180-200)
(rest 1:00 between sets)

Superset
Close Grip Chest Press (100) 12/10/8
Cable Seated Row (140) 12/10/8
(rest 1:00 between sets)

Superset
Nautilus Shoulder Press (120) 12/10/8
Nautilus Torso-Arm Supinated Pulldown (100) 12/10/8
(rest 1:00 between sets)

Superset
Polaris Pec-Deck (90) 12/10/8
Nautilus Rowing-Torso (50) 12/10/8
(rest 1:00 between sets)

Superset
Larry Scott Bar Triceps Pushdown (80) 12/10/8
Alternating Dumbbell Curl (35) 12/10/8
(rest 1:00 between sets)

Tri-Set
Nautilus Multi-Biceps (90) 12/10
Nautilus Multi-Triceps (90) 12/10
Hammer Strength Gripper (90) 12/10
(rest 1:00 between sets)

Hammer Strength Shrug 
(180) 15/12/9
(rest :30 between sets)

Hammer Strength 4-Way Neck
(45) 21/15/9
(rest :30 between sets)

Every 1:00 for 10:00
1 Power Clean & Jerk 
(185-195-205-215-225-235-245-255-265-275)

5 rounds:
5 Weighted Chin-up (35)
10 Hammer Strength Pullover (160)
5 Weighted Dip (70)
(rest 1:30 between rounds) 

7 rounds: (11:08)
3 Bar Muscle-up 
4 Handstand Push-up 
5 Ring Push-up 

Not timed:
Assault Air Runner 
350-300-250-200-150-100-50m
(alternate with a partner) 

Snatch 
2x2 (155)
1x1 (165)
1x1 (175)
2x1 (185)
1x1 (195)
1x1 (205)

Back Squat 
2x2 (275)
1x1 (295)
1x1 (315)
1x1 (335)
1x1 (345)
1x1 (365)

3 rounds not timed:
15 Weighted Back Extension (25)
15 Incline Sit-up 

Nautilus Plate Load Pullover 
8x (120-130-140-150-160-170-180-150)
(rest 1:00 between sets)

Seated Cable Row 
8x (120-130-140-150-160-170-180-150)
(rest 1:00 between sets)

4 rounds:
15 Nautilus Rowing-Torso (40)
15 HS Standing Shrug (180)
(rest 1:00 between rounds)

Nautilus BTN Torso-Arm 
15-12-9 (90)

4 rounds:
10 EZ-Bar Curl (65)
10 Larry Scott Bar Triceps Pushdown (80)
(rest :30 between rounds)

2 rounds:
10 Single-Arm Nautilus Multi-Biceps (90)
10 Single-Arm Nautilus Multi-Biceps (90)
15 HS Gripper (135)
(rest 1:00 between rounds)

Nautilus Plate Load Pullover 
8x (100-110-120-130-140-150
(rest 1:00 between sets)

Maxicam Close Grip Chest Press 
8x (80-90-100-110-120-130)
(rest 1:00 between sets)

Superset
EZ-Bar Curl (65) 12/10/8
EZ-Bar Overhead Triceps Extension (65) 12/10/8
(rest 1:00 between sets)

Superset 
Incline Seated Dumbbell Curl (35) 8/8/8
Larry Scott Bar Triceps Pushdown (70) 12/12/12
(rest 1:00 between sets) 

Superset
Single-Arm Nautilus Multi-Biceps  (90)10 (80)12 (70)15
Single-Arm Nautilus Multi-Triceps  (90)10 (80)12 (70)15
(rest 1:00 between rounds)

EZ-Bar Reverse Curl
(65) 8/8/8
(rest 1:00 between sets) 

IronMind "Go Really Gripper"
(50) 50/40/30
(rest 1:00 between sets) 
___________________________________________________

Sleds
6 rounds:
60yd Sled Push Shuttle (135)
60yd Farmers Walk Shuttle (70)
(rest while your partner works)
120m Assault Air Runner
(rest while your partner works)

 

Jerk Dip (pause :03 in botom)
3x3 (315)

Power Clean + Jerk 
2+2 (205)
2+2 (225)
2+2 (245)
1+1 (265)
2(1+1) (275)

For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Pull-up (45/70/90/115/135)
Even min: :08 Eccentric Dip (45/70/90/115/135)

5 rounds for time: (12:25)
7 Kipping Handstand Push-up
14 Calorie Row 
3 Bar Muscle-up
(rest 1:00 between rounds)

"Cumulative Sets"
Single-Arm DY Row
1-2-3-4-5-6-7-8 (70)
___________________________


15-12-9-6
Nautilus Rowing-Torso (60)
Hammer Strength 4-Way Neck (50)
Hammer Strength Standing Shrug (230)
(no rest between exercises or rounds)

Nautilus Rowing-Torso
15-15-15 (50-40-30)
(no rest between sets)

Assault Air Runner 
3x 150m 
4x 100m 
5x 50m 
(alternate with a partner)

Snatch 
2x2 (155)
1x1 (165)
1x1 (175)
2x1 (185)
2x1 (195)

Pause Snatch Pull (:03 BK)
3x3 (230)

Back Squat 
3x3 (315)

4 rounds:
12 Back Extension (25)
12 Incline Sit-up

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Load Pullover (110) 12/12
Seated Cable Row (120) 12/12
Nautilus Plate Load Pullover (110) 8/8
Hammer Strength Standing Shrug (180) 12/12
(rest 2:00 between rounds)

2 rounds:
No rest between exercises.
15 Nautilus Rowing-Torso (50)
15 Nautilus BTN Pulldown (90)
15 Hammer Strength Standing Shrug (180)
(rest 1:00 between rounds)

"Dog Crap Sets"
Pec-Deck (70)18
(rest :30)
Pec-Deck (70)10
(rest :30)
Pec-Deck (70)8
(rest :30)
Pec-Deck (4 position :10 Static Hold)

Arm Circuit 
15 EZ-Bar Curl (65)
10 Nautilus Multi-Biceps (70)
15 Nautilus Multi-Triceps (70)
(rest 1:00)
12 Nautilus Multi Biceps (70)
10 Nautilus Torso-Arm (100)
12 Nautilus Multi-Triceps (80) 
12 Maxicam Close Grip Chest Press (100)

2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso-Arm (100) 12/10
Seated Cable Row (150) 10 (130) 10
(rest 2:00 between rounds)

2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Polaris Pec Deck (90) 12/10
Maxicam Close Grip Chest Press (90) 12/12
Parallel Bar Dip (bodyweight) 10/8
(rest 2:00 between rounds)

2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Seated Incline Dumbbell Curl (35) 10/10
Cable Triceps Pushdown (50) 15 (70) 12
(rest 1:30 between rounds)

Drop Set
Nautilus Multi-Biceps Lt-Arm (90)10 (70)8 (50)6

Nautilus Multi-Biceps Rt-Arm (90)10 (70)8 (50)6

(rest 2:00)

Nautilus Multi-Triceps Lt-Arm (90)10 (70)8 (50)6

Nautilus Multi-Triceps Rt-Arm (90)10 (70)8 (50)6

(rest 2:00)

Hammer Strength Gripper (135)20 (90)20 (45)20
 _________________________________________

3 rounds:

90yd Sled Push Shuttle 90/45

150m Assault Air Runner

(alternate rounds with partner)

 

(walk 200m)

 

4 rounds:

60yd Sled Push Shuttle 135/90

100m Assault Air Runner

(alternate rounds with partner)

 

(walk 200m)

 

5 rounds:

30yd Sled Push 180/135

50m Assault Air Runner

(alternate rounds with partner)

 

At a moderate pace: (7:59.5)
2k Row 

Jerk Dip (:03 pause in bottom)
2x3 (275)
3x2 (305)

Power Clean + Jerk 
2+2 (205)
2+2 (225)
2+2 (245)
3(1+1) (260)

"Cumulative Sets"
Kipping Handstand Push-up
1-2-3-4-5-6
(rest :10 between sets) 

5 rounds:
No rest between exercises.
5 Chin-up (25)
12 Pullover (140)
5 Bar Dip (50) 
(rest 1:30 between rounds)

 

Assault Air Runner 
400-100-300-100-200-100-100-100m
(alternate with a partner)

Snatch 
2x3 (185)
4x2 (155)

Snatch Pull
3x3 (225)

Back Squat 
2x2 (275)
2x1 (295)
1x1 (315)
2x1 (335)
2x2 (275)

4 rounds:
10 Back Extension
10 Incline Sit-up 

 

"Cumulative Sets"
Nautilus Plate Load Pullover
(100) 1-2-3-4-5-6-7-8-9(+9)
(rest :10 between sets)

"Pre-Exhaustion"
3 rounds:
Both exercises to failure. No rest between exercises.
Nautilus Rowing-Torso (50) 12/12/10
Cable Seated Row (150) 12/10/10
(rest 1:00 between rounds)

"Pre-Exhaustion"
3 rounds:
Both exercises to failure. No rest between exercises.
Polaris Pec Deck (80) 12/10/9
Maxicam Chest Press (100) 12/10/9
(rest 1:00 between rounds)

"Tri Set"
1 round:
12 Single-Arm Nautilus Multi-Biceps (90)
12 Single-Arm Nautilus Multi-Triceps (90)
30 Hammer Strength Gripper (90)

1 round: (rest while other arm works)
12 Single-Arm Multi-Biceps (both sides) (90)
10 Single-Arm Multi-Biceps (both sides) (90)
8 Single-Arm Multi-Biceps (both sides) (90)
:20 Static Hold  Single-Arm Multi-Biceps (both sides) (90)
(transition immediately to triceps)
12 Single-Arm Multi-Triceps (both sides) (90)
10 Single-Arm Multi-Triceps (both sides) (90)
8 Single-Arm Multi-Triceps (both sides) (90)
:20 Static Hold  Single-Arm Multi-Triceps (both sides) (90)
(transition immediately to Gripper)
50 IronMind "Go Really Gripper" (45)

IronMind "Go Really Gripper"
(70) 30-20-10
(rest :30 between sets)

Band Triceps Pushdown
(red) 100

Band Pull Apart
(red) 100

Cumulative Sets:
HS Front Military Press (70)
1-2-3-4-5-6-7-8 (total 36)
(rest :10 between sets)

3 rounds:
Each exercise to failure. No rest between exercises.
HS Chest Press (110) 12/12/12
Cybex Seated Dip (90) 12/12/10
Cable Triceps Pushdown (25/20/15) 12/10/8
(rest 1:30 between rounds)

3 rounds:
10 BTN Pulldown (90)
10 Supinated Pulldown (90)
(rest 1:00 between rounds)

3 rounds:
Push-up 25/22/16
HS Preacher Curl (45) 12/12/12
HS Gripper (100) 30/30/30
(rest 1:00) 

Wrist Roller(flexion) 
5-4-3-2-1 (50) 

Wrist Roller(extension) 
5-4-3-2-1 (50) 

Wrist Rotation (30) 15 (both arms)
Iron Mind Captain of Crush (s) 30 (both arms)
Neutral Wrist Flexion (30) 15 (both arms
Iron Mind Captain of Crush (s) 30 (both arms)

3 rounds:
10 Wrist Curl (45)(flexion)
10 Wrist Curl (45)(extension)

"Daniel"
For time: (26:20)
50 Pull-up
400m Run
21 Thruster (95)
800m Run 
21 Thruster 
400m Run 
50 Pull-ups 

 

For time: (7:37.1)
2k Row 

Nautilus AB1
25 (100)
(rest :20)
20 (100)
(rest :20)
15 (100)
(rest :20)
10 (100)
(rest :20)
5 (100)

 

Cumulative Sets
1-2-3-4-5-6-7-8-9-10
Nautilus Plate Load Pullover (100)
(rest :10 between sets)

Cumulative Sets
1-2-3-4-5-6-7-8
Maxicam Close Grip Chest Press (100)
(rest :10 between sets)

Cumulative Sets
1-2-3-4-5-6-7-8
Nautilus Supinated Torso-Arm (100)
(rest :10 between sets)

Cumulative Sets
1-2-3-4-5-6-7-8
Nautilus Shoulder Press (120) 
(rest :10 between sets)

15-10-5
Nautilus Rowing Torso (50)
Polaris Pec Deck (80)
(no rest between exercises or rounds)

3 rounds:
12 Single-Arm Nautilus Multi-Biceps (90)
12 Single-Arm Nautilus Multi-Triceps (90)
20 Hammer Strength Gripper (135)
(rest 1:30 between rounds) 

8-7-6-5-4-3-2-1
EZ-Bar Curl (65)
Cable Triceps Extension (50)
(no rest between exercises or rounds)

Hammer Strength Gripper 
3x30 (90)
(rest 1:00 between sets) 

Band Pull Apart
(red) 100