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