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