WOD - Bodyweight Wednesday

All exercises with just bodyweight.

4 rounds, 30/15:

• bulgarian split squat (left)
• bulgarian split squat (right)
• slider roll outs
• donkey kick (left)
• donkey kick (right)
• slider oblique crunches
• single leg deadlift (left)
• single leg deadlift (right)
• slider body saw
• calf raises

WOD - Push and Pull

4 rounds:

• 5 bench press (145)
• 5 pull ups
• 10 sit ups (25lb plate)

5 rounds:

• 5 explosive push ups
• 5 trx pull ups
• 10 leg lifts (holding 25lb plate)

Was going to be followed by 6 rounds of muscle-up progression / russian twists, but work interrupted after one round.

WOD - Circuit Sunday

6 rounds, 30/15:

• double snatch (2x16kg)
• low plank
• supine barbell row (95lb)
• side plank (right)
• trx face pull
• side plank (left)

WOD - Not Much

For each triplet, ladder down from 10-2, 15-3 and 20-4 respectively

• back squat (125,135,145,155,165)
• press (2x16kg)
• hip raises

• deadlift (125,145,165,185,205)
• pike push up
• russian twist

Wanted to throw in another triplet, but still trying to figure how to do barbell glute thrust well...so ended up just playing with those.  Better than nothing

WOD - Tiplets

5 rounds:

• 5 incline bench (115)
• 5 culrs (60)
• 20 crunches

4 rounds:

• 10 trx flies
• 10 trx curls
• 20 reverse crunches

3 rounds

• 15 band presses
• 15 band curls
• 20 bicycle crunches

WOD - Sprints and Abs

5 rounds, sprints are about 50 yards:

• sprint
• 5 hanging leg raise
• sprint
• 10 sit ups
• sprint
• 15 mountain climbers
• sprint
• 20 heel touches

WOD - Quick AMRAP

15 min amrap:

• 30 swings (20kg)
• 30 jump squats
• 30 russian twists (2 count)

WOD - Variable Intervals

6 rounds, 20s rest between each exercise:

• 20s chin up
• 30s pike push up
• 40s inverted row
• 50s goblet press (20kg)
• 60s plank twist

WOD - Chest

3 rounds:

• 3 bench press (155)
• 3 ab rollout

5 rounds:

• 5 explosive push ups
• 5 ab rollout

7 rounds:

• 7 dips
• 7 ab rollout

Finished with a drop set of bench press (135 to 45)

WOD - Leg Circuit

5 rounds:

• 5 back squat (160lb)
• 7 single leg deadlift left (2x20kg)
• 7 single leg deadlift right (2x20kg)
• 10 box jumps (24")
• 20 shredders (25lb plate)

WOD - Empty Bar

On the minute, do one of these exercises with just the bar.  Rotate to the next exercise after each minute.

The reps match the minute (1st min, 1 rep. 2nd min, 2 reps, 3rd min, 3 reps, and so on).  If you can finish all of the reps of an exercise during the minute, drop that exercise from the rotation.

• barbell row 
• barbell military press
• barbell curl

My back has been a little sore since the alumni game, so taking it easy...but it wasn't too long before the bar got heavy.

WOD - Cardio AMRAP

20 minute amrap:

• 30 mountain climbers
• 20 swings
• 10 burpees

WOD - Rows and Presses

4 rounds:

• 6 pull ups
• 6 wall walks
• 6 supine barbell row (95lb)
• 6 kb push press (2x20kg)
• 6 inverted rows
• 6 pike push ups (20" box)

WOD - Legs

4 rounds:

• 5 pistols (left)
• 5 pistols (right)
• 10 hamstring curls (trx)
• 5 back squats (135 lb)
• 10 hamstring curls (15 lb)
• 5 bulgarian split squat left (2x20kg)
• 5 bulgarian split squat right (2x20kg)
• 10 hamstring curls (sliders)
• 30 calf raises

WOD - Chest Day

3 rounds:

• 5 bench press (145)
• 5 roll outs
• 5 trx dips
• 5 roll outs
• 5 explosive push ups
• 5 roll outs

3 rounds:

• 10 include bench press (95)
• 10 slider pike ups
• 10 dips
• 10 slider pike ups
• 10 incline push up
• 10 slider pike ups

WOD - Compounds

5 rounds, 7 reps each:

• thrusters (2x20kg)
• kb burpees (2x20kg)
• muscle up (progression)

WOD - Shoulder Circuit

4 rounds, 40/20

• see-saw press (2x16kg)
• high plank
• lateral raise (5lb)
• reverse plank
• shrugs (2x16kg)
• low plank

WOD - More Sprints

5 rounds of the following.  One lap consists of sprinting 45 yards, jogging 20 yards, sprinting 45 yards and jogging another 20

• one lap
• 9 sit ups
• one lap
• 12 leg lifts
• one lab
• 15 hip raises

WOD - Legs

Decided to do a body building type workout...forgot how boring they are.  I did 4 sets each of deadlifts, leg extensions, hamstring curls, squats and calf raises.

I think I'll stick to circuit training