WOD - Squat

• superset
• squat - 3x5 (220) (5,5,4)
• db sotts press - 3x5 (25)
• superset
• inverted row - 4x10
• band flies - 4x12
• superset
• ghr - 4x12
• hammer/bb curls - 4x15 (20/45)

WOD - Cardio

7 rounds:

• 7 box jumps
• 7 rollouts
• 14 med ball thrusters
• 7 hanging knee raise (5)
• 21 mountain climbers
• 7 decline sit ups (25)

WOD - Bench

• superset
• bench - 3x3 (175)
• chin ups - 3x3 (35)
• superset
• arnold press - 3x8 (40)
• hamstring curls - 3x10 (35)
• superset
• laying tricep extension - 3x12 (2x20)
• sissy squat - 3x15 (trx)

WOD - Cardio

45 min walk on treadmill

WOD - OHP

• superset
• ohp - 3x5 (115)
• chin ups - 3x5 (35) (5,4,3)
• superset
• rdl - 3x8 (165)
• dips - 3x10 (35) (10,8,8)
• superset
• bb shrugs - 3x12 (155)
• leg extensions - 3x15 (band)

WOD - Cardio

5 rounds 30/10:

• half burpee
• jump squat
• burpee w/o push up
• low plank
• hollow body hold
• heel touches

WOD - Deadlift

• superset
• deadlift - 3x5 (235, 250, 265)
• dips - 3x5 (62)
• superset
• bb row - 3x8 (125)
• db split squat - 3x10 (35)
• superset
• incline bench - 3x10 (135)
• hamstring curls - 3x12 (sliders)

WOD - Cardio

15 rounds on the treadmill:

• 90s walking
• 30s jogging

WOD - Squat

• superset
• squat - 3x5 (215)
• dips - 3x3 (63)
• superset
• jerks - 2x8 (125)
• chin ups - 2x10
• superset
• db incline flies - 3x10 (30)
• ghr - 3x12
• superset
• concentration curls - 3x12 (15)
• skater squats - 3x15

WOD - Cardio

5 rounds, 30/30:

• swings (24kg)
• ball slams
• burpees
• pallof hold left
• pallof hold right
• roll outs

my diet really needs some cario help...hope i can stick with this new plan - strength, cario, rest

WOD - Bench

• superset
• bench - 3x5 (170)
• pull ups - 3x5 (30) (bad reps)
• superset
• arnold press - 3x8 (40) (8,8,6)
• band rows - 3x8
• superset
• hamstring curls - 3x10 (25)
• tricep extension - 3x12 (trx)
• superset
• sissy squat - 3x15
• bench dips - 3x20

WOD - OHP

• superset
• ohp - 3x5 (110)
• pull ups - 3x4 (30)
• superset
• rdl - 3x10 (155)
• dips - 3x10 (30)
• superset
• db lateral raise - 3x15 (15)
• leg extension - 3x15 (trx)
• superset
• kb shrugs - 3x20 (24s)
• kb calf raises - 3x20 (24s)

WOD - Deadlift (12.12.17)

• superset
• deadlift - 3x5 (225, 240, 255)
• dips - 3x5 (53)
• superset
• bb row - 3x6 (125)
• db see-saw press - 3x8 (30)
• superset
• db split squat - 3x10 (30)
• face pulls - 3x12 (trx)
• superset
• db inc press - 3x12 (40)
• hamstring curls - 3x15 (sliders)

WOD - Squat

• superset
• squat - 3x5 (210)
• dips - 3x5 (45)
• superset
• jerks - 3x10 (120) (10,10,8)
• chin ups - 3x10 (10,10,6)
• superset
• db flies - 3x12 (30) (12,8,6)
• ghr - 3x12
• superset
• db concentration curls - 3x12 (20) (assisted/cheat)
• skater squats - 3x12

need to drop down on the flies apparently

WOD - Bench

• superset
• bench - 3x3 (170)
• pull up - 3x3 (30
• superset
• db arnold press - 3x6 (40)
• inverted rows - 3x8
• superset
• hamstring curls - 3x10 (20)
• tricep extension - 3x12 (trx)
• superset 
• sissy squat - 3x15 (trx)
• bench dips - 3x20

WOD - OHP

superset

• ohp - 3x5 (105)
• pull up - 3x5 (25)

superset

• dips - 3x10 (25)
• db rdl - 3x10 (40+band)

superset

• db lateral raise - 3x15 (15)
• leg extension - 3x15 (band)

superset

• kb shrugs - 2x20 (24s)
• kb calf raise - 2x20 (24s)

WOD - Deadlift

deadlift - 3x5 (205, 225, 245) (beltless)
bb row - 3x8 (120)
db split squat - 3x10 (25)
db incline press - 3x12 (40)
face pulls - 3x15 (trx)

WOD - Squat

• squat - 3x5 (210) (5,5,3)
• pull ups - 3x8
• bb jerks - 3x10 (120) (10,9,7)
• db flies - 3x12 (30) (12,11,9)
• concentration curls - 3x12 (20) (assisted)

definitely lost some strength but felt good overall.  squats were beltless

WOD - Bench

exercises

• bench - 3x5 (165)
• db arnold press - 3x8 (35)
• db one arm row - 3x10 (40)
• hamstring curls - 3x12 (25)
• sissy squat - 3x15 (trx assisted)

active rest

• 10 hanging leg raises (5)
• 15 kb sit ups (15)
• calf raises (20 each)

messed up my wrist so took a couple weeks off to let it heal...still not 100% but tired of not working out

WOD - Arms

• superset - 3x10
• tricep extension (trx)
• db concentration curls (20) (10,10,8)
• bb straight arm kickbacks (45)
• superset - 3x12
• tricep pulldown (band)
• db zottman curls (25) (12,10,9)
• bb front raises (45)
• superset - 3x15
• straight arm pull downs (bands)
• db lateral raises (17.5)
• supermans 
• superset - 3x20
• leg extensions (bands)
• db hammer curls (20) (20,18,11)
• kb shrugs (24s)

WOD - Deadlift

exercises

• deadlift - 3x5 (260
• bb row - 3x8 (120)
• hack squat - 3x10 (160)
• db incline press - 3x12 (40)
• ohp - 3x12 (70) (12,12,9)
• face pulls - 3x15

active rest

1. first 3 exercises - 20 crunch, 20 rev crunch, 20 russian twists
2. last 3 exercises - 15 leg lifts, 15 sit ups, 15 shredders

WOD - Squat

exercises

• squat - 3x5 (220)
• bb jerk - 3x8 (120)
• chin ups - 3x10 (some jumping)
• db rdl - 3x12 (40 + band)
• db flies - 3x12 (25)
• kb goblet squat - 3x15 (24kg)

active rest

• first 3 exercises - 20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises - 5 roll outs, 10 deck squats, 15 super planks

WOD - Bench

exercises

• bench - 3x5 (170) (5,5,3)
• db arnold press - 3x8 (35)
• split squat - 3x10 (25)
• db row - 3x12 (40)
• sissy squat - 3x15 (trx)
• hamstring curls - 3x15 (25)

active rest

• first 3 exercises:  20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises:  20 heel touches, 15 push ups, 10 oblique hip raises

WOD - Arms

• superset - 3x10
• tricep extension (trx)
• db concentration curls (17.5)
• bb straight arm kickbacks (45)
• superset - 3x12
• tricep pulldown (band)
• db zottman curls (22.5)
• bb front raises (45)
• superset - 3x15
• straight arm pull downs (bands)
• db lateral raises (15)
• supermans 
• superset - 3x20
• leg extensions (bands)
• db hammer curls (20)
• kb shrugs (24s)
• kb calf raises (24s)

WOD - Deadlift

exercises

• deadlift - 3x5 (255)
• bb rows - 3x8 (115)
• hack squat - 3x10 (155)
• db incline bench - 3x12 (35)
• ohp - 3x12 (65) 
• face pulls - 3x15 (trx)

active rest

• first 3 exercises - 10 slider pike ups, 10 slider knee tucks, 10 slider oblique knee tucks
• last 3 exercises - 20 swings (24kg), 15 med ball slams, 10 deck squats

WOD - Squat

exercises:

• squat - 3x5 (215)
• bb jerk - 3x8 (115)
• chin ups - 3x10 (some jumping)
• db rdl - 3x12 (30) (need go up)
• db flies - 3x12 (22.5)
• band rows - 3x15

active rest:

• first 3 exercises - 20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises - 21 drop squats, 14 push ups, 7 roll outs

WOD - Bench

Workout

• bench - 3x5 (165)
• db arnold press - 3x8 (35)
• split squat - 3x10 (20)
• db row - 3x12 (30)
• sissy squat - 3x15
• ghr - 3x15

Active Rest

• first 3 exercises - 20 calf raises (1st set), 15 sit ups (2nd set) 10 hip raises (3rd set)
• last 3 exercises - 20 heel touches (1st set), 15 russian twists (2nd set), 10 push ups (3rd set)

WOD - Squat

• superset
• squat - 2x4 (230)
• pull up - 2x6 (25)
• superset
• rdl - 3x8 (170)
• concentration curls - 3x10 (15)
• inverted rows - 3x12
• superset
• hack squat - 3x8 (140)
• hammer curls - 3x10 (25)
• ghr - 3x12
• superset
• bb reverse curls - 3x8 (45)
• sissy squat - 3x10 (trx assisted)
• db pull over - 3x12 (30)

WOD - Bench

• superset 
• bench - 3x3 (185) (2,2,1)
• leg ext - 3x15
• calf raises - 3x30
• superset
• incline bench - 3x8 (145) (8,7,6)
• straight arm kick back - 3x8 (20)
• lateral raises - 3x8 (2)
• superset
• ohp - 3x10 (75) (10, 8, 8)
• tricep extension - 3x10 (trx)
• superset
• underhand flies - 3x12 (15)
• kb shrugs - 3x15 (24kg)

WOD - Deadlift

• superset
• deadlift - 3x3 (180)
• leg ext - 3x15 (bands)
• calf raises - 3x30
• superset
• weighted pull ups - 3x6 (25) (6,6,4)
• walking lunges - 3x10 (35)
• superset
• bb rows - 3x8 (135) (6,7,7)
• db sldl - 3x10 (30)
• superset
• sissy squats - 3x8 (trx-assisted)
• straight arm pull down - 3x10 (bands)
• db zotmman curls - 3x12 (20)

WOD - OHP

• superset
• ohp - 3x3 (130) (1,2,1)
• leg extension - 3x15 (band)
• bb calf riases - 3x15 (130)
• superset
• db sotts press - 3x5 (25)
• bench - 3x8 (155) (6,7,5)
• face pulls - 3x10 (trx)
• superset
• close grip bench - 3x10 (95)
• db flies - 3x12 (20)
• kb shrugs - 3x15 (24kg)
• superset
• front raises - 3x10 (15)
• lateral raises - 3x10 (15)
• rear delt fly - 3x10 (15)

this was a bit much like other recently...can hopefully whittle these down a bit more

WOD - Squat

• superset
• squat - 3x3 (230)
• pull ups - 3x5 (25)
• incline db curls - 3x8 (20)
• superset
• rdl - 3x8 (165)
• inverted rows - 3x10
• reverse db curls - 3x12 (15)
• superset
• hack squat - 3x8 (135)
• double db rows - 3x10 (2x30)
• ghr - 3x12
• superset
• concentration curls - 3x8 (17)
• sissy squats - 3x10 (trx)
• supermans - 3x12

pull ups weren't all full range.  all in all, this one was a bit much.  

WOD - Bench

• superset
• bench - 3x3 (185) (3,2,2)
• leg extension - 3x15 (bands)
• kb calf riases - 3x15 (24s)
• superset
• incline bench - 3x8 (140)
• db straight arm kickback - 3x10 (15)
• db lateral raise - 3x10 (15)
• superset
• one-arm kb press - 3x10 (16kg)
• tricep extension - 3x10 (trx)
• cross over flies - 3x12 (bands)
• superset
• db underhand flies - 3x12 (15)
• bench dips - 3x15
• kb shrugs - 3x20 (24s)

this one felt pretty good

WOD - Deadlift

• superset
• deadlift - 3x4 (275)
• leg extension - 3x15 (bands)
• calf raises - 3x15 (bw)
• superset
• bb rows - 3x6 (140) (6,6,5)
• kb walking lunges - 3x8 (16s)
• incline db curls - 3x10 (15)
• superset
• chin ups  - 3x8
• bb front squat - 3x10 (75)
• kb rdl - 3x12 (24)
• superset
• straight arm pulldown - 3x12 (bands)
• bb curls - 3x12 (45)

this one was a bit too much for me, but it's close to where i want it

WOD - OHP

• superset
• ohp - 3x3 (130) (2,2,1)
• band leg ext - 3x15
• kb calf raises - 3x15 (24s)
• superset
• seated db arnold press - 3x8 (40) (8,7,5)
• seated rear delt flies - 3x8 (15)
• superset
• db fly / close grip press - 3x10 (22.5) (10,10,7) (various inclines)
• trx face pull - 3x10
• superset
• front/lateral raises - 4x10 (12)
• band tricep pulldown - 4x10

WOD - Squat

• superset
• squat - 3x3 (230) (3,3,2)
• chin ups - 3x5 (30) (4,4,3)
• superset
• one-arm db row - 3x8 (40)
• bb front squat - 3x8 (115) (8,8,6)
• superset
• inverted rows - 3x10
• db single leg deadlift - 3x10 (2x30)
• superset
• sissy squat - 3x12 (trx assisted)
• kb calf raises - 3x15 (2x24)

trying to find things to work my quads more, but still can't get used to front squats.  tried using straps today, a bit better, but still doesn't feel great.

WOD - Bench

• bench - 3x3 (180)
• superset
• one-arm db sotts press - 3x5 (30) (5/5,5/5,5/2)
• incline bench - 3x8 (135)
• superset
• dips - 3x10
• trx tri extension - 3x12
• kb shrugs - 3x15 (24s)

increased the incline bench angle this week which makes it a bit harder.  failed sotts press on right arm last set

WOD - Deadlift (9/27)

• superset
• db rdl - 3x8 (2x50)
• pull ups - 3x8
• superset
• one arm row - 3x10 (40)
• leg press - 3x10
• superset
• db pull over - 3x12 (35)
• bb curls - 3x12 (60,40,40)
• abs - 5 rounds
• 5 roll outs
• 10 hanging knee raise
• 15 russian twists

Not exactly what i wanted to do, but not too bad (and fast)

WOD - OHP

• ohp - 3x3 (125)
• incline press machine - 3x5 (typically weighted dips)
• seated arnold press - 3x8 (35)
• superset
• incline db bench - 3x10 (40)
• tricep pulldown - 3x12 (various)
• face pulls - 3x15 (various)
• 2000 meter row

in the gym at the grand hyatt, so a little unfamiliar with all of the machines

WOD - Squat

• squat - 3x3 (225)
• superset
• weighted chin ups - 3x5 (25)
• single leg deadlift - 3x8 (2x30)
• superset
• inverted rows - 3x10
• assisted sissy squat - 3x12 (trx)
• bb calf raises - 3x15 (135)

almost got stuck on the last rep of the last set of squats

WOD - Bench (9/21/17)

• Bench - 3x3 (180) (3,2,3)
• superset
• one-arm db sotts press - 3x5 (25)
• incline bench - 3x8 (140)
• superset
• dips - 3x10
• trx tricep ext - 3x12
• kg shrugs - 3x15 (24s)

WOD - Deadlift

• deadlift - 3x3 (275)
• superset
• bb row - 4x5 (140)
• db walking lunge - 4x8 (30)
• superset
• ghr - 4x10
• db lateral raise - 4x12 (15) (go up)
• single leg extension - 4x15 (bands)
• conditioning - 7 min amrap
• 20 swings
• 10 jumping pull ups

WOD - OHP

• ohp - 3x3 (125) (3,3,2)
• superset
• weighted dips - 4x5
• face pulls - 4x8
• superset
• db incline bench - 3x10 (40)
• tricep pulldown - 3x12
• supermans - 3x15
• obliques - 8 rounds, 30/15
• first 4 rounds: alt hip raise w/ twist 
• last 4 round: alt hell touches

still trying to figure these out...

WOD - Squat

• low bar squat - 3x3 (215)
• superset
• weighted pull ups - 3x5 (20)
• single leg deadlift - 3x8 (2x25)
• superset
• incline db flies - 3x10 (25)
• straight arm pulldown - 3x12 (bands)
• kb calf raises - 3x12 (2x24kg)
• conditioning - 8 min amrap
• 4 jump throughs
• 8 kb burpees (2x24kg)
• 12 mahler swings (2x24kg)

WOD - Bench

• bench - 3x3 (180) (3,2,2)
• superset
• single db sotts press - 3x5 (25)
• trx pistols - 3x8
• superset
• inverted rows - 3x10
• zottman curls - 3x12 (20)
• kb shrugs - 3x15 (24s)
• Abs - 5 rounds afap
• 5 rollouts
• 10 slider pike ups

WOD - Deadlift

• deadlift - 3x3 (265)
• superset
• bb row - 4x5 (135)
• db walking lunge - 4x8 (25)
• superset
• incline bench - 3x10 (135)
• db lateral raise - 3x12 (15)
• unilateral leg extensions - 3x15 (bands)

this workout doesn't quite feel "there" yet.  Also wanted to have more time for some conditioning

WOD - OHP

• ohp - 3x3 (120)
• superset
• weighted dips - 4x5 (45, bw dropset last round)
• ghr - 4x8
• superset
• trx tricep ext/kickbacks - 4x10 (alternate exercises each round)
• trx face pull - 4x12
• supermans - 4x15
• obliques - 3 rounds afap
• 10 plank  w/ leg twist
• 20 russiant twists
• 30 heel touches

WOD - Squat

• low bar squats - 3x3 (205)
• weighted pull ups - 3x5 (20) (5,5,3)
• arnold press - 3x8 (35)
• superset
• incline db flies - 4x10 (22.5)
• straight arm pulldown - 4x12 (bands)
• kb calf raises - 4x15 (2x24kg) (straight, out, in, straight)
• conditioning - 7 min amrap
• 7 burpees
• 14 drop squats
• 21 mountain climbers

WOD - Bench

• bench - 3x3 (175)
• one-arm db sotts press - 3x5 (22.5)
• trx assisted pistols - 3x8
• superset
• inverted row - 3x10
• db zottman curl - 3x12 (20)
• kb shrugs - 3x15 (24s)
• abs - ladder down 10-6 (no rest)
• sit ups
• leg lifts
• shredders

Trying to minimize the barbell exercises (because switching that up is a pain) and overall time in general - this one took about 50 minutes after the warmup

WOD - Power 1

• pause squats - 3x6 (155)
• incline bench - 3x6 (150)
• explosive push ups - 3x8 (feet elevated)
• trx assisted pistols - 3x8 

cut out two exercise this week, still working through what this workout should be

WOD - Strength 2

• deadlift - 3x3 (255)
• ohp - 3x3 (120) (3,3,2)
• bb row - 3x5 (135)
• db sotts press - 3x5 (20)
• kb shrugs - 3x10 (24s)

skipped the sldl this week

WOD - Strength 1

• squat - 3x3 (190)
• bench - 3x3 (175) (3,2,2)
• pull ups - 3x5 (17.5)
• dips - 3x5 (40)
• db skull crushers - 3x10 (22.5)
• plate skater squats - 3x10 (10

low bar squats this time, easier to lift and little uncomfortable to hold

WOD - Tri's and Bi's

• db skull crusher - 4x10
• band pull down - 4x12
• trx tri extension - 4x12
• bench dips - 4x15
• bb curls - 4x8
• db hammer curls - 4x15
• trx curls - 4x10

WOD - Shoulders

• ohp - 3x3 (115)
• superset - 4x12
• kb shrugs (24s)
• sit ups
• db sotts press - 3x5 (17.5)
• superset - 4x12
• db lateral raise (15)
• leg lifts
• seated db arnold press - 3x8 (35)
• superset - 4x12
• face pull (band)
• shredders (25)

WOD - Back & Chest

• bench - 3x3 (170)
• weighed pull ups - 3x5 (17.5)
• weighted dips - 3x5 (35)
• one arm db row - 3x8 (40)
• incline db fly - 3x8 (25)
• straight arm pull down - 3x10 (band)

switching things up this cycle to try to save my legs for soccer

WOD - Size 2

• superset - 3x10
• chin ups (8 last round)
• db front raise (20)
• superset - 4x12
• hamstring curls (35) (maybe go down)
• db lateral raise (15)
• superset - 4x12
• plate pullovers (35)
• rear delt raise (12.5)
• superset - 4 x 12
• db curls (20)
• kb shrugs (20kg)

WOD - Size 1 (8.8.17)

• superset - 3x10
• bench (140)
• db walking lunge (2x20)
• superset - 3x12
• db incline press (30)
• kb calf raises (2x24kg)
• superset - 3x12
• tricep extension (band)
• kb 1 1/4 goblet squat (25)
• superset - 3x12
• tricep pulldown (band)
• unilateral leg extension (band)

WOD - Power 2

• rdl - 3x6 (185)
• push press - 3x6 (115)
• ghr - 3x8
• db arnold press - 3x8 (35)
• superset - 3x10
• inverted row
• superman
• superset - 3x10
• straight arm pulldown
• face pull

WOD - Power 1

• pause squats - 3x6 (145)
• incline bench - 3x6 (145)
• glute bridge - 3x8 (205)
• explosive push ups - 3x8 (feet elevated)
• deep bw jump squats - 3x12
• close grip bench - 3x12 (95)

WOD - Strength 2

• deadlift - 3x3 (245)
• ohp - 3x3 (115) *(3,2,1)
• bb rows - 3x5 (130)
• one arm db sotts press - 3x5 (17.5)
• db sldl - 3x10 (2x25)
• kb shrugs - 3x10 (2x24kg)

WOD - Strength 1

• squats - 3x3 (190) 
• bench - 3x3 (165)
• weighted pull ups - 3x5 (17.5) *(5,5,3)
• weighted dips - 3x5 (30)
• db skull crushers - 3x10 (22.5) *(10,10,8) 
• skater squats w/plate - 3x10 (10)

probably not ready to go up on squats yet, that last rep on the last round was very sketchy.

WOD - Size 2

• superset - 3x10
• chin ups
• bb upright rows (65)
• superset - 4x12
• hamstring curls (30)
• db front-to-lat raises (15)
• superset - 4x12
• plate pullover (35)
• rear delt raises (12.5)
• superset - 4x15
• db curls (17.5)
• kb shrugs (16kg)

WOD - Size 1

• superset - 3x10
• bench (135)
• db bulg split squat (2x22.5)
• superset 3x12
• db incline fly (22.5)
• bb calf raises (195)
• superset 4x12
• tricep extension (band)
• leg extension (50)
• superset 4x12
• tricep pulldown (band)
• underhand db flies (2x15)
• kb walking lunges (2x16kg)

might switch out leg extensions...hurt my knees a bit, maybe goblet/front/etc squats instead

WOD - Power 2

• rdl - 3x6 (170)
• bradford press - 3x6 (75)
• ghr - 3x8
• seated db arnold press - 3x8 (35) (6 on last round)
• superset - 3x10
• inverted row (trx)
• superman
• superset - 3x10 
• straight arm pulldown (band)
• lying face pull (band)

WOD - Power 1

• Incline Bench - 3x6 (135)
• Pause Squat - 3x6 (140)
• explosive push ups - 3x8 (feet slightly elevated)
• glute bridge - 3x8 (195)
• dips - 3x12
• db jump squats - 3x12 (2x20)
• 5 rounds, 30/15
• pallof press left
• pallof press right
• kneeling crunches (resistance band)

WOD - Strength 2

• deadlift - 3x3 (240)
• overhead press - 3x3 (105)
• bb row - 3x5 (125)
• single db zotts press - 3x5 (15)
• single leg db deadlift - 3x10 (2x22.5lb)
• pike push ups - 3x10
• ladder down 5-1
• ab wheel (straight, right, left)
• sit ups (straight, right, left)
• hip raises (straight, right, left)

WOD - Strength

• squats - 3x3 (190) (3,2,1)
• bench - 3x3 (160)
• weighted pull ups - 3x5 (15)
• weighted dips - 3x5 (30)
• db skull crushers - 3x10 (20)
• skater squats - 3x10 (10)
• 3 rounds:
• 10 sit ups
• 10 leg lifts
• 10 shredders

WOD - Size 2

Superset - 3x10

• chin ups (6 on last set)
• bb jerks (95)

Superset - 4x12

• hamstring curls (20lb)
• db front-to-lat raises (12.5lb)

Superset - 4 x 12

• db curls (15lb)
• rear delt raises (10lb)

Superset - 4x12

• band straight arm pulldown
• kb shrugs w/ 2s pause (2x16kg)

WOD - Size 1

superset 4x10

• bench (125)
• db bulg split squat (2x20lb)

superset 4x12

• db incline flies (2x20lb)
• bb calf raises (185lb)

superset 4x12:

• trx tri extension 
• leg extensions (40lb)

superset 4x12:

• bench dips (45lb plate)
• underhand db flies (2x12.5lb)

WOD - Power 2

• RDL - 3x6 (155)*
• DB Arnold Press - 3x6 (30)*
• GHR - 3x8
• Face Pulls - 3x8 (lying down)
• Superset
• Inverted Rows - 3x10
• Supermans - 3x10
• Superset
• BB Curls - 3x10 (45)
• KB Shrugs - 3x10 (24s)
• Core - 3 rounds
• 3 rollout - straight, right, left
• 4 sit ups - straight, right, left
• 5 hip raises - straight, right, left

* Move up

WOD - Power 1

• incline bench - 3x6 (125)
• pause squat - 3x6 (135)
• explosive pushups - 3x8 (yoga blocks)
• glute bridge - 3x8 (185)
• tricep extension - 3x12 (trx)
• calf raises - 3x12 (135)
• abs/obliques

WOD - Strength 2

• Deadlifts - 3x3 (235)
• OHP - 3x3 (100)
• BB Rows - 3x5 (115)
• Upright Rows - 3x5 (65)
• DB SLDL - 3x10 (2x20)

Had a different plan that didn't quite work...going to have to rethink this one.

WOD - Strength 1

• squats - 3x3 (185, 185, 185)
• bench - 3x3 (155, 155, 155)
• weighted pull ups - 3x5 (10,10,10)
• weighted dips - 3x5 (20,20,20)
• db skull crushers - 3x10 (20, 20, 20(8)) 
• somersault squats - 3x10 (30,30,30)
• 3 rounds, afap: 10 situps, 10 leg lifts, 10 shredders (25lb)

WOD - Week 7 - Chest & Tricep

• Incline DB Fly + Close Grip Press - 4x10 (17.5)
• Bench Press - 12, 10, 8, 8 (115, 125, 130, 130)
• Decline DB Press - 12, 10, 8, 8 (35, 40, 40, 40)
• Underhand DB Fly - 4x12 (15)
• TRX Tricep Ext - 12, 10, 8, 6
• Tricep Band Pulldown - 3x10
• Weighted bench dips - 3x10 (20, 35, 45)

WOD - Week 7 - Back & Bicep

deadlifts - 12, 10, 8, 6, 2 (185,205,225,235,245)
seated band row - 12, 10, 8, 8
band straight arm pull down - 4 x10
band reverse pull down - 4 x 10
bb curl - 12, 10, 8, 8 (55,55,55,55)
alt hammer curl - 3x10 (17.5)
trx curls - 3x10

WOD - Week 7 - Shoulders

BB Shoulder Press - 15, 12, 10, 8, 6 (45, 55, 60, 65, 70)
DB Lateral Raise - 12, 10, 8, 8 (12.5, 12.5, 12.5, 15)
BB Upright Rows - 12, 10, 8, 8 (65, 70, 75, 75)
DB Bent Over Rev Flies - 4x10 (12.5)
Rev Upright Rows - 4x10 (55, 65, 70,70)
Alt DB Front Raise - 4x12 (15)
KB Shrugs - 12, 10, 8, 8 (2x24s)

WOD - Week 7 - Back & Chest

• Pull ups - 4x7
• Incline Bench - 15, 12, 10, 8 (95,100,105,110)
• Inverted Row - 12, 10, 8, 8
• DB Bench - 12, 10, 8, 8 (30,35,40,40)
• DB Pullover - 4x10 (40,40,40,40)
• Kneeling Landmine Press - 4x10 (45,45,45,45)
• One Arm Row - 12, 10, 8, 8 (35,40,45,45)
• Chest Dips - 12, 10, 8, 8

WOD - Week 6 - Bicep & Tricep

• TRX Tricep Extension - 15, 12, 10, 8
• BB Curls - 15, 12, 10, 8 (45, 45, 45, 45)
• Band Tricep Pulldowns - 4 x 12
• DB Hammer Curls - 4 x 12 (17.5)
• Tricep Dips - 4 x 15
• Concentration Curls - 4 x 10 (20)

WOD - Week 6 - Shoulders

• BB Brandford Press (Warmup) - 2 x20 (45)
• Arnold Press - 12, 10, 8, 8 (17.5, 20, 22.5, 25)
• Leaning Single Arm DB Lateral Raise - 4x12 (17.5)
• Seated Band Face Pulls - 4 x 12
• BB Front Raise - 4 x 10 (45)
• KB Shrugs - 5 x 12 (2x24kg)

WOD - Week 6 - Back & Chest

• Deadlift - 15, 12, 10, 8, 6 (145,165,185,205,225)
• Incline Press - 15, 12, 10, 8 (95,100,105,110)
• Pull ups - 4x6
• Bench Press - 12, 10, 8, 8 (105,115,120,95)
• Band Lat Pulldown - 4x12
• Band Crossovers - 4x12
• Inverted Rows - 12, 10, 8, 8 
• DB Fly + Close Grip Press - 4 x 10 (15)

WOD - Week 6 - Legs

• Squats - 20, 12, 10, 8, 6 (95, 115, 125, 135, 140)
• RDL - 12, 10, 8, 8 (115, 125, 135, 135)
• Walking Lunges - 4 x10 (22.5, 22.5, 22.5, 22.5)
• Leg Extensions - 3 x 12 (35, 35, 35)
• Standing Leg Curls - 3 x 12 (medium band)
• Seated Calf Raises - 5 x 15 (135, 135, 135, 135, 135)

WOD - Week 5 - Bicep & Tricep

• TRX Tricep Extension - 15, 12, 10, 8
• BB Curls - 15, 12, 10, 8 (45, 45, 45, 45)
• Band Tricep Pulldowns - 4 x 12
• DB Hammer Curls - 4 x 12 (20)
• Bench Dips - 4 x 15
• Concentration Curls - 4 x 10 (20)

WOD - Week 5 - Shoulders (6.21.17)

• BB Brandford Press (Warmup) - 2 x20 (45)
• Arnold Press - 12, 10, 8, 8 (17.5, 20, 22.5, 25)
• Leaning Single Arm DB Lateral Raise - 4x12 (15)
• Seated Band Face Pulls - 4 x 12
• BB Front Raise - 4 x 10 (45)
• KB Shrugs - 5 x 12 (2x24kg)

WOD - Week 5 - Back & Chest

• Deadlift - 15, 12, 10, 8, 6 (135,155,175,195,215)
• Incline Press - 15, 12, 10, 8 (95,105,115,95)
• Pull ups - 4x5
• Bench Press - 12, 10, 8, 8 (95,115,125,105)
• Band Pulldowns - 4x12
• Band Crossovers - 4x12
• Inverted Rows - 12, 10, 8, 8
• DB Fly + Close Grip Press - 4 x 10 (15)

WOD - Week 5 - Legs

• Squats - 20, 12, 10, 8, 6 (95, 115, 125, 135, 140)
• RDL - 12, 10, 8, 8 (95, 115, 125, 135)
• Walking Lunges - 4 x10 (22.5, 22.5, 22.5, 22.5)
• Leg Extensions - 3 x 12 (30, 30, 30)
• Standing Leg Curls - 3 x 12 (medium band)
• Seated Calf Raises - 5 x 15 (135, 135, 135, 135, 135)

Knees were hurting a bit last week, so dropped weight on some of these

WOD - Week 4 - Legs Again

• KB Somersault Squat - 20, 12, 10, 8, 6 (25#, 16kg, 20kg, 24kg,24kg)
• BB Hip Extensions - 4 x 12 (135, 145, 165, 175)
• KB Squats - 12, 10, 8, 8 (2x16,2x16,2x20,2x20)
• SLDL - 4 x 12 (BW,BW,BW,2x16)
• Calf Raises - 4 x 15 (2x24)

WOD - Week 4 - Bi/Tri

• TRX Tricep Extension - 15, 12, 10, 8
• BB Curls - 15, 12, 10, 8 (45, 50, 55,45)
• Band Tricep Pulldowns - 4 x 12
• DB Hammer Curls - 4 x 12 (20)
• Bench Dips - 4 x 15
• Concentration Curls - 4 x 10 (15, 20, 22.5, 20)

WOD - Week 4 - Shoulders

• BB Brandford Press (Warmup) - 2 x20 (45)
• Arnold Press - 12, 10, 8, 8 (25, 20, 20, 20)
• Leaning Single Arm DB Lateral Raise - 4x12 (12.5)
• Seated Band Face Pulls - 4 x 12
• BB Front Raise - 4 x 10 (45)
• KB Shrugs - 5 x 12 (2x24kg)

WOD - Week 4 - Back & Chest

• Deadlift - 15, 12, 10, 8, 6 (135,155,175,195,205)
• Incline Press - 15, 12, 10, 8 (95,105,110,95)
• Jumping Pull ups - 4x15
• Bench Press - 12, 10, 8, 8 (105,115,120,105)
• DB Pullovers - 4x12 (30)
• Band Crossovers - 4x12
• Landmine Rows - 12, 10, 8, 8 (60, 70, 80, 90)
• DB Fly + Close Grip Press - 4 x 10 (15)

WOD - Week 4 - Legs

• Squats - 20, 12, 10, 8, 6 (115, 125, 135, 140, 145)
• RDL - 12, 10, 8, 8 (115, 125, 135, 145)
• Walking Lunge - 4 x 10 (2x20)
• Leg Extension - 3 x 12 (25, 35, 35)
• Standing Leg Curls - 3 x 12 (medium resistance band)
• Seated Calf Raises - 5 x 15 (135, 135, 135, 135, 135)

WOD - Kettlebell Cardio

5 rounds, 40/20:

• cleans (2x16kg)
• jerks (2x20kg)
• burps (2x24kg)

WOD - Shoulders

• Overhead Press - 15, 12, 10, 8 (45, 55, 60, 65)
• Upright Rows - 12, 10, 8, 8 (65, 70, 75, 80)
• DB Lateral Raise - 4x10 (12.5,12.5,12.5,12.5)
• Face Pulls - 4x12 (trx)
• KB Shrugs - 5x12 (2x20kg)

WOD - Legs

• Squats - 20, 15, 12, 10 (105, 115, 125, 135)
• DB Walking Lunges - 10 steps each way (2 x 20)
• KB Somersault Squat - 12, 10, 8, 8 (16kg, 16kg, 20kg, 20kg)
• Standing Leg Curls - 4x12 (medium resistance band)
• Seated Calf Raises - 5 x 15 (135lb)

WOD - Back and Bicep

• deadlifts - 20, 15, 12, 10 (135,155,175,195)
• assisted pull ups - 4 x 12 (jumping)
• One arm dumbbell rows - 4 x 10 (40,40,40,40)
• Supine barbell rows - 12, 10, 8, 8 (55,60,65,75)
• Incline dumbbell curl - 3x10 (17.5 17.5, 17.5)
• One arm preacher curl - 3x10 (17.5 17.5, 17.5)

WOD - Chest (6.5.17)

• Incline Bench - 15, 12, 10, 8 (105,110,115,105)
• Flat Bench - 12, 10, 8, 8(5) (115,120, 125,130)
• Incline Fly - 4 x 15 (15,17.5,17.5,17.5)
• Assisted Dips - 4 x 15
• TRX Tricep Ext - 4 x 12
• TRX Kickbacks - 4 x 10

Tried to start heavier this week, burned out quicker

WOD - Shoulders

• Overhead Press - 15, 12, 10, 8 (55, 65, 75, 80)
• Upright Rows - 12, 10, 8, 8 (65, 75, 80, 65)
• DB Lateral Raise - 4x10 (15, 10, 10, 10)
• Face Pulls - 4x12 (trx)
• KB Shrugs - 5x12 (2x16kg)

Need to drop weights on press and rows and work on form

WOD - Legs

• Squats - 20, 15, 12, 10 (95, 105, 115, 125)
• DB Walking Lunges - 10 steps each way (2 x 20)
• KB Somersault Squat - 12, 10, 8, 8 (16kg)
• Standing Leg Curls - 4x12 (medium resistance band)
• Calf Raises - 5 x 15 (135lb)

WOD - Back and Bicep

• deadlifts - 20, 15, 12, 10 (115,135,155,175)
• assisted pull ups - 4 x 12 (band + jumping)
• One arm dumbbell rows - 4 x 10 (35,35,35,35)
• Supine barbell rows - 12, 10, 8, 8 (55,75,85,85)
• Incline dumbbell curl - 3x10 (20 17.5, 15)
• One arm preacher curl - 3x10 (15,15,15)

Need to move up on DL

WOD - Chest Day

• Incline Bench - 15, 12, 10, 8(7) (95,105,115,125)
• Flat Bench - 12, 10, 8, 8(5) (95, 115,125, 130)
• Incline Fly - 4 x 15 (15,15,15,15)
• Assisted Dips - 4 x 15
• TRX Tricep Ext - 4 x 12
• TRX Kickbacks - 4 x 10

WOD - Shoulders

• Overhead Press - 15, 12, 10, 8 (55, 65, 70, 65)
• Upright Rows - 12, 10, 8, 8 (65, 70, 75, 80)
• DB Lateral Raise - 4x10 (15, 15, 12.5, 12.5)
• Face Pulls - 4x12 (trx)
• KB Shrugs - 5x12 (2x16kg)

WOD - Legs (5.24.17)

• Squats - 20, 15, 12, 10
• DB Walking Lunges - 10 steps each way (15lb)
• Landmine Squat - 12, 10, 8, 8
• Standing Leg Curls - 4x12 (medium resistance band)
• Calf Raises - 5 x 15 (135lb)

WOD - Back and Bicep

• deadlifts - 20, 15, 12, 10 (115,135,155,175)
• assisted pull ups - 4 x 12 (actually 12, 12, 7, 6)
• One arm dumbbell rows - 4 x 10 (30,30,30,30)
• Supine barbell rows - 12, 10, 8, 8 (55,65,75,85)
• Incline dumbbell curl - 3x10 (15, 15, 15)
• One arm preacher curl - 3x10 (12.5,12.5,15)

WOD - Chest Day

Going to see how long I last on this 12 week program from the buff dudes (modified a bit).

• Incline Bench - 15, 12, 10, 8 (95, 100, 105, 110) (only 6 on last set)
• Flat Bench - 12, 10, 8, 8 (95, 105, 115, 120)
• Incline Dumbbell Fly - 4x15 (10, 12, 15, 15)
• Assisted Bodyweight Dips 4 x15 (actually 15, 10, 6, 4)
• TRX Tricep Extensions - 4x12
• TRX Tricep Kickbacks - 4x10

WOD - Kettlebell Complex

6 rounds:

• 4 cleans (2x16kg)
• 4 squats (2x16kg)
• 4 presses (2x16kg)
• 4 push ups (on handles)
• 4 rows right (16kg)
• 4 rows left (16kg)

Was going to be a 20 minute amrap, but right shoulder was hurting early on so quit after 6 rounds (about 11 minutes in).  

WOD - Killer Cardio

10 rounds, 25/20:

• mountain climbers
• ball slams
• burpees
• swings (20kg)

WOD - TRX for Chest

5 rounds, all on trx:

• 5 push ups
• 10 tricep extension
• 5 flies
• 10 tricep kickbacks
• 5 decline push ups (feet in straps)

WOD - Back and Bi's (5/10/17)

5 rounds, 20s rest between exercises, 1min rest between rounds

• 10s chin ups
• 20s kb bent over rows (2x16kg)
• 30s flat bench supine curls (2x12#)
• 40s zottman curls (2x15#)
• 50s hammer curls (2x15#)
• 60s kb pull overs (25#)

WOD - BW Leg Circuit

6 rounds, 45/15:

• squats
• calf raises
• slider hamstring curls
• glute bridge

WOD - Double Day

3 rounds, 40/20

• rack hold (2x16kg)
• waiter hold (2x20kg)
• farmer hold (2x24kg)
• shrugs (2x24kg)
• jerks (2x20kg)
• cleans (2x16kg)

Great finisher for the week...up and down the river

WOD - 300 Swings

5 rounds:

• 5 bench press (135#)
• 20 swings (24kg)

5 rounds:

• 5 explosive push ups
• 20 swings (24kg)

5 rounds:

• 5 dips
• 20 swings (24kg)

WOD - B&B Circuit

4 rounds:

• 10 jumping pull ups
• 10 kb pull overs (25#)
• 10 landmine rows (70#)
• 10 zottman curls
• 10 trx curls
• 10 supine curls on bench (12#)

WOD - Dumbbells & Legs

Simple one:

• goblet squats, 4x15 (35#)
• split squats, 3x12 ea (2x20#)
• single leg deadlift, 3x12 ea (20#)
• step ups, 3x12 ea (2x20#)
• calf raises, 4x15 (2x52#)

WOD - C&T Circuit

5 rounds, 40/15:

• band chest press
• band overhead tricep extension
• incline push up on bench (3 seconds down)
• bench dips
• dumbbell upward flies (2x12.5#)
• dumbbell tricep kickbacks (2x12.5#)

WOD - Quick Shoulder Day

4 rounds:

• 5 dumbbell press (2x30#)
• 5 roll outs
• 10 front-to-lateral raises (2x10#)
• 10 leg raises
• 20 shrugs (2x30#)
• 20 heel touches

WOD - Quads

5 rounds, 30/20

• drop squats
• alt single leg squats
• jump squats
• skaters
• horse stance 

WOD - B&B

3 rounds

• 10 assisted chin ups
• 10 dumbbell rows left
• 10 dumbbell rows right
• 10 pull overs
• 10 inverted rows

3 rounds:

• 10 bi-lateral curls
• 20 alt hammer curls
• 10 concentration curls left
• 10 concentration curls right

WOD - Light Chest

Couplets:  3 rounds of 20 reps for each.  Finish all rounds of one couple before moving to the next 

• dumbbell press (30#) / heel touches (2 count)
• dumbbell incline press (20#) / Russian twists (2 count)
• dumbbell incline flies (10#) / oblique hip raises
• dumbbell tricep extension (25#) / crunches
• dumbbell kickbacks (15#) / reverse crunches

WOD - Sprints

4 rounds, jog down one way and sprint back the other between each exercise (about 40yds)

• 4 pull ups
• 8 hanging leg raises
• 12 push ups
• 16 sit ups

WOD - Bodyweight AMRAP

20 minute amrap:

• 10 push ups
• 10 sit ups
• 10 inverted rows
• 10 jump squats

7 rounds + 10 pushups, 10 sit ups, 8 rows

WOD - Some Supersets

4 rounds:

• 8 wide grip pull ups (band assisted)
• 8 supinated barbell rows (95#)

4 rounds:

• 10 dumbbell row left (35#)
• 10 dumbbell row right (35#)
• 10 dumbbell pull overs(35#)

4 rounds:

• 12 inverted rows (slow, with pause at top)
• 12 dead kb cleans left (20kg)
• 12 dead kb cleans right (20kg)

WOD - Legs

5 rounds:

• 5 back squats (135#)
• 5 sldl left (2x16kg)
• 5 sldl right (2x16kg)

4 rounds:

• 12 leg extensions (25#)
• 12 hamstring curls (25#)

separate tabatas:

• drop squats
• slider hamstring curls
• calf raises (2x24kg)

WOD - Shoulder Circuit

5 rounds, 40/20:

• pike push ups (on the bells)
• front raise to lateral raise (2x10# plates)
• shrugs (2x16kg)
• reverse dumbbell flies (2x12#)
• bent over shoulder extensions (2x12#)

WOD - Push Ups

ladder down 10-2:

• wide push ups
• push ups
• diamond push ups
• archer push ups
• t push ups
• explosive push ups
• 3 second negative push ups
• sit ups
• reverse crunches
• hip raises
• bicycle crunches (2 count)
• hell touches (2 count)
• russian twists (2 count)
• leg lifts

WOD - Simple Circuit

10 rounds, 40/20:

• wall balls (18lb)
• toe taps (on med ball)
• deck squats

simple doesn't mean easy...

WOD - B&B

4 rounds:

• 6 wide grip pullups
• 8 renegade rows (2x16kg)
• 10 kb pull overs (16kg)
• 12 dumbbell bent over rows (2x30#)

3 rounds:

• 10 bilateral dumbbell supinated curls (2x20#)
• 10 alt dumbbell hammer curls (20#)
• 10 seated concentration curls, l/r (12#)
• wrist roll grip tool, 1 rep each way

WOD - Sissy with Bells

Watered down sissy test with 2x16kg

ladder down 20-1: mahler swings
ladder up 1-20     : kb burpees (no push up)

WOD - Triplets

3 rounds:

• 12 seated kb press (2x16kg)
• 12 kb upright row (16kg)
• 12 leg lifts

3 rounds:

• 12 trx shoulder T raise
• 12 trx shoulder I raise
• 12 sit ups, slow and controlled

3 rounds:

• 12 bent over reverse flies (20#)
• 12 shrugs (2x24kg)
• 12 russian twists

WOD - Legs

5 rounds:

• 5 back squats (135#)
• 5 sldl left (2x20kg)
• 5 sldl right (2x20kg)

4 rounds:

• 8 kb deep squats (2x16kg)
• 8 deadlifts (135#)

3 rounds:

• 11 leg extensions (20#)
• 11 hamstring curls (20#)

3 rounds:

• 20 calf raises (straight, out and in) (135#)

Blogger - Couplets

• 5 rounds: 5 bench press (135#), 5 rollouts
• 5 rounds: 5 decline push ups, 10 hip raises
• 5 rounds: 5 dumbbell flies, 15 reverse crunches
• 3 rounds: 5 tricep extension (trx), 5 oblique sit up (2 count)
• 3 rounds: 10 skull crusher (35# plate), 20 russian twists (2 count)
• 3 rounds: 15 bench dips, 30 heel touches (2 count)

WOD - Cardio

6 rounds, 20s rest between each exercise

• 20s jump squat
• 30s band sprint (/run/jog)
• 40s mountain climbers
• 50s ball slams
• 60s alt swings (16kg)

WOD - Back and Bi's

4 rounds:

• 8 wide grip pull ups (band-assisted)
• 8 rows right (16kg)
• 8 rows left (16kg)
• 8 face pulls (trx)
• 8 kb pull overs, on bench (16kg)

ladder down 10-2:

• reverse curls (empty barbell)
• dumbbell hammer curls (22'ish #)
• trx curls

kinda digging these body-building-esque workouts right now

WOD - BW Legs

5 rounds, with just body weight:

• 45s pistols right (box)
• 45s pistols left (box)
• 20s rest
• 45s sldl right
• 45s sldl left
• 20s rest
• 45s glute bridge right
• 45s glute bridge left
• 20s rest
• 45s calf raise right
• 45s calf raise left

WOD - Bells Overhead

3 rounds:

• 5 press left (16kg)
• 5 press right (16kg)
• 5 push press left(20kg)
• 5 push press right (20kg)
• 5 jerk left(24kg)
• 5 jerk right (24kg)
• 10 oblique roll outs
• 5 half snatch right (24kg)
• 5 half snatch left (24kg)
• 5 snatch right (20kg)
• 5 snatch left (20kg)
• 5 dead snatch right (16kg)
• 5 dead snatch left (16kg)
• 10 hanging oblique knee raises

Finished with shrugs til exhaustion with the 24s, 20s and then 16s

WOD - Chest and Tris

5 rounds of various ladders, done in one circuit:

• bench, 135# (5-1)
• dips (10-2)
• band chest press (15-3)
• tricep extensions, trx (5-1)
• bench tricep extension 35# plate (10-2)
• bench dips (15-3)

WOD - Legs and Stuff

4 rounds:

• 4 deadlifts (185#)
• 4 pull ups
• 8 bulg split squat, left (med ball)
• 8 bulg split squat, right (med ball)
• 8 face pulls (trx)
• 12 donkey kicks
• 12 high pulls (20kg)
• 16 calf raises (2x24kg)
• 16 band rows

could have used more weight all the way around I think

WOD - Shoulders

5 rounds, 30/20:

• see saw press (2x16kg)
• shrugs (2x16kg)
• sit ups
• lateral raises (5#)
• front raises (10#)
• leg lifts

A little too easy...

WOD - Cardio

6 rounds, 20s rest between exercises:

• 30s cleans (2x16kg)
• 40s jerks (2x20kg)
• 50s kb burpees, no push up (2x24kg)
• 60s shredders (med ball)

WOD - Pull AMRAP

20 min amrap:

• 2 pull ups
• 4 half snatch right (20kg)
• 4 half snatch left (20kg)
• 6 deep inverted row
• 4 bicycle sit ups (1 count)
• 8 oblique hip raises (1 count)
• 12 heel touches (2 count)

7 rounds + 2 pull ups

WOD - Legs

5 rounds:

• 10 deep jump squats
• 5 squats (135#)
• 10 swings (2x16kg)
• 5 single leg deadlift left (2x16kg)
• 5 single leg deadlift right (2x16kg)

WOD - Chest Day

ladder down 5-1:

• bench press (135,145,150,155,160)
• slider rollouts

ladder down 10-2:

• incline push up
• slider pike ups

ladder down 15-3:

• decline push up
• slider knee tuck

WOD - Easy Circuit

5 rounds, 40/20:

• ropes
• flutter kicks
• swings
• crunches

WOD - Bodyweight Blast

10 rounds, 20/15:

• jumping pull ups
• jump squats
• explosive push ups
• jumping lunges

Tougher than it probably should have been...

WOD - AMRAP

20 min amrap

• 5 presses (2x16kg)
• 10 sit ups
• 15 shrugs (2x16kg)
• 20 russian twists

8 round + the presses

WOD - Empty Bar

Ladder down from 15-7 with the empty barbell (99 reps)

• push ups (on the bar)
• straight leg deadlift
• bent over rows
• back squats
• calf raises
• curls

WOD - Quick Couplets

5 rounds:

• 5 chin ups
• 5 rollouts

4 rounds:

• 10 inverted row
• 10 reverse crunch

3 rounds:

• 15 barbell bent over row (45#)
• 15 russian twists

WOD - Kim

40 rounds, no rest

• 20s alt ropes
• 20s squat thrusts

This was kim's 40th birthday workout a few years back.

WOD - Quick Circuit

5 rounds, 30/15:

• swings
• heel touches
• jump squats
• russian twists
• mountain climbers
• oblique hip raises

WOD - Back At It

20 min amrap:

• 1 pull up
• 3 roll outs
• 6 push ups
• 9 squats

fighting a cold for a couple weeks, getting back after now...can definitely feel the time off

WOD - Statics

5 rounds, 60/15:

• farmer hold (2x24kg)
• rack hold (2x20kg)
• overhead hold (2x16kg)
• plank

WOD - Jumping Pullups

With a running clock, do 1 jumping pull up the first minute, 2 the second minute, 3 the 3rd and so on, until you can't finish all of the pull ups in the minute.

17 rounds this time, but toward the end I was playing it pretty fast and loose with the definition of a pull up.

WOD - Quick Chest Day

5 rounds:

• 1 incline bench (125#)
• 1 dragon flag negative
• 5 explosive push ups
• 5 roll outs
• 10 dips
• 10 leg lifts

WOD - Triplets

5 rounds:

• 3 pistols left
• 3 pistols right
• 12 box jumps
• 
  
• 4 single leg deadlift left (2x16kg)
• 4 single leg deadlift right (2x16kg)
• 16 mahler swings (2x16kg)
• 
  
• 5 hip raises left
• 5 hip raises right
• 20 in and outs

WOD - Old Skool

5 rounds 60/30:

• ropes (alt, wave,circles,side-to-side,snake)
• swings (24kg)
• sledge hammer tire slams

WOD - Fun Little Circuit

7 rounds, start at 60/40 and decrease both by 5s each round (ending at 30/10):

• mountain climbers
• deck squats
• wall balls
• jump throughs

WOD - Kettlebell Ladder

ladder down 10-1 with a 20kg bell, rest as needed:

• swings left
• squats left rack
• cleans left
• jerks left
• swings right
• squats right rack
• cleans right
• jerks right

WOD - Bike Trainer

Another 40 minutes on the bike

WOD - Threes

21 minute amrap:

• 3 pull ups, dead hang after each rep
• 3 overhead squat, go slow (2x16kg)
• 3 bench press, with pause on chest (135#)
• 3 slow roll outs to full extension

9 rounds.  Ton of tension on the right side during overhead squats, hopefully will improve mobility over time.