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)