WOD - Full Body

• superset
• seated rows - 3x15 (bands)
• push ups - 3x15
• kb shrugs - 3x15 (24kg)
• superset
• curls - 3x15 (trx)
• quad leg lifts - 3x15 
• tricep extension - 3x15 (trx)
• calf raises - 3x15 (24kg)
• superset
• bb ohp - 3x15 (45)
• glute raise - 3x15
• face pulls - 3x15 (trx)
• calf curls - 3x15 (bands)

WOD - Full Body

each superset was 3 rounds, work til exhaustion:

• superset
• hang from bar
• pull downs (bands)
• superset
• push up hold (feet elevated, hands on bells)
• db incline bench (30)
• superset
• rack pull hold (275)
• kb shrugs (24kg)
• superset
• bw squat hold
• bw squats
• superset
• Y rows (trx)
• curls (trx)
• tricep extension (trx)
• T rows (trx)
• calf raises, each side (25)

WOD - Full Body

• superset
• landmine rows - 3x9 (95)
• hammer curls - 3x12 (17.5)
• hamstring curls - 3x15 (trx)
• superset
• landmine press - 3x9 (75)
• tricep push down - 3x12 (bands)
• leg extensions - 3x15 (bands)
• superset
• bb shrugs - 3x9 (155) (behind the back)
• db rear delt row - 3x12 (25)
• calf raises - 3x15 (each)

WOD - Full Body

• superset
• pull up - 3x6 (7.5)
• rack pull - 3x6 (345)
• chest dip - 3x6 (25)
• superset
• concentration curl - 3x8 (30) (LOTS of assisted reps)
• T/Y rows - 3x8 (trx)
• bb front raise - 3x8 (55)
• tricep kickback - 3x8 (trx)
• superset
• hamstring curls - 3x10 (trx)
• leg extensions - 3x10 (bands)
• calf curls - 3x10 (bands)

WOD - Full Body

• superset
• decline push up - 3x9
• seated rows - 3x12 (bands)
• seated shrugs - 3x15 (24kg)
• superset
• lateral raises - 3x9 (25)
• hammer curls - 3x12 (25)
• leg extensions - 3x15 (bands)
• superset
• rear delt raises - 3x9 (15)
• tricep extensions - 3x12 (bands)
• hamstring curls - 3x15 (trx)

WOD - Full Body

• superset
• rack pulls - 3x6 (331)
• inverted rows - 3x9
• db flies - 3x12 (25)
• superset
• bb curls - 3x6 (65)
• one leg calf raises - 3x9 (stairs, 16kg) 
• face pulls - 3x12 (trx)
• superset
• tricep dips - 3x6 (16kg)
• leg extension - 3x9 (bands)
• lateral raises - 3x12 (20)

WOD - Full Body

• superset
• pull ups - 3x6
• low rack pull - 3x6 (225)
• chest dips - 3x6 (25)
• superset
• concentration curls - 3x9 (25)
• tricep extension - 3x9 (trx)
• T/Y rows - 3x9 (trx)
• seated shrugs - 3x9 (24kg)
• superset
• hamstring curl - 3x12 (trx)
• leg extensions - 3x12 (bands)
• single leg calf raises - 3x12 (stairs)

WOD - Full Body

• superset
• chin ups - 3x6 (15)
• cheat shrugs - 3x9 (255)
• db incline bench - 3x12 (35)
• superset
• bb kickbacks - 3x6 (45)
• lateral raises - 3x8 (25) (bench supported)
• tricep push down - 3x10 (bands, supinated)
• curls - 3x12 (trx)
• superset
• hamstring curls - 3x12 (trx)
• bw somersault squat - 3x18
• kb calf raises - 3x24 (2x24kg)

WOD - Full Body

• superset
• bb rows - 3x8 (135)
• db shrugs - 3x10 (63)
• chest flies - 3x12 (trx)
• superset
• concentration curls - 3x6 (30)
• T+Y raises - 3x8 (trx)
• bb front raise - 3x10 (45)
• tricep dip - 3x12
• superset 
• hamstring curls - 3x15 (swiss ball)
• glute bridges - 3x20
• one-arm leg raise - 3x25
• calf raises - 3x30

knee problems returned...will be avoiding squats for a while again

WOD - Full Body

• superset
• inverted rows - 3x6
• squats - 3x8 (155)
• decline push up - 3x10
• superset
• concentration curls - 3x6 (25)
• bb rdl - 3x8 (135)
• tricep extension - 3x10 (trx)
• superset
• lateral raises - 3x6 (25)
• rack pulls - 3x8 (275)
• face pulls - 3x10 (bands, laying down)

WOD - Full Body

• superset
• chin ups - 3x8
• low rack pulls - 3x10 (185)
• db bench - 3x12 (35)
• superset
• bb ohp - 3x8 (75)
• bulg split squat - 3x10 (25)
• hammer curl - 3x12 (25)
• superset
• ghr - 3x8
• lateral raise - 3x10 (20)
• slow tricep dip - 3x12

tested my shoulder today...no real pain, but not quite fully healed yet, so will back off pressing for a bit longer.

WOD - Full Body

• superset
• rack pulls - 3x6 (315)
• kb rows - 3x8 (20s)
• slow push ups - 3x10
• superset
• squats - 3x6 (170)
• front/side raises - 3x8 (20)
• tricep kickback - 3x10 (trx)
• superset
• concentration curls - 3x6 (25)
• face pulls - 3x8 (trx)
• kb rdl - 3x10 (24s)

WOD - Cardio & Abs

10 rounds, 30/15:

• swings (24kg)
• jump squats (trx)
• shredders (25lb)

WOD - Full Body

• superset
• landmine row - 4x8 (85)
• landmine chest press - 4x8 (75) (8,8,7,6)
• superset
• landmine squat - 3x10 (60)
• lateral raise - 3x10 (22.5)
• rear delt raise - 3x10 (12.5)
• superset
• tricep extension - 3x12 (trx)
• bicep curl - 3x12 (trx)
• kb shrugs - 3x12 (24s)

WOD - Full Body

• superset
• pull ups - 3x6
• cheat shrugs - 3x8 (235)
• slow push ups - 3x10
• superset
• squats - 3x6 (165)
• lateral raises - 3x8 (22.5)
• tricep dips - 3x10 (25) (10,8,8)
• superset
• bb front raise - 3x6 (55)
• ghr - 3x8
• bb curl - 3x10 (55) (10,10,8)

WOD - Cardio & Abs

5 rounds, 30/20:

• kb squats (2x16kg)
• sit ups (10)
• jumping lunges
• knee raise (10)

WOD - Full Body

• superset
• kb renegade row (2 ct) - 3x6 (24s)
• slow push ups - 3x9
• kb shrugs - 3x12 (24s)
• superset
• squat - 3x6 (155)
• concentration curl - 3x9 (22.5)
• face pull - 3x12 (trx)
• superset
• db strict lateral raise - 3x6 (20)
• tricep extension - 3x9 (trx)
• kb rdl - 3x12 (24s)

WOD - Full Body

• superset
• seated row - 3x12 (bands)
• chest press - 3x12 (bands)
• reverse shrugs - 3x12 (25)
• superset
• hammer curl - 3x12 (20)
• leg extension - 3x12 (bands)
• supermans - 3x12
• superset
• goblet press - 3x12 (16kg)
• tricep pushdown - 3x12 (bands)
• hamstring curls - 3x12 (sliders)

WOD - Cardio & Abs

5 rounds, 30/15:

• deck squats
• knee raises
• jump squats
• palloff hold (l)
• palloff hold (r)

WOD - Full Body

• superset
• inverted row - 4x8 
• slow push ups - 4x8 (on bells)
• kb shrugs - 4x8 (24s)
• superset
• bb front raise - 4x8 (45)
• db lateral raise - 4x8 (20)
• bb kickback - 4x8 (45)
• superset
• ghr - 4x8 
• bb curl - 4x8 (55)
• superset
• bb squat - 4x8 (135)
• tricep extension - 4x8 (trx)

WOD - Full Body

• superset
• rack pulls - 3x8 (305)
• crush push up - 3x10 (med ball)
• inverted rows - 3x12 (trx)
• superset
• shoulder YT - 3x8 (trx)
• lateral flies - 3x10 (17.5)
• leg extension - 3x12 (bands)
• superset
• concentration curls - 3x8 (22.5)
• tricep extensions - 3x10 (bands)
• hamstring curls - 3x12 (sliders)

WOD - Full Body

• superset
• landmine row - 3x8 (80)
• plate squeeze - 3x10 (2x10)
• kb shrug - 3x12 (24s)
• superset
• landmine squat + calf raise - 3x8 (50)
• front/side raise - 3x10 (17.5) (10,10,8)
• tricep push down - 3x12 (bands)
• superset
• landmine sldl - 3x8 (25)
• hammer curls - 3x10 (20)
• rear delt fly - 3x12 (bands)

WOD - Kim

40 rounds, no rest:

• 20s alternating ropes
• 20s burpees w/o push up

my belated 40th birthday workout.  it's been 7 years since the last time i did this...i still got it

WOD - Full Body

• superset
• pause squat - 3x8 (135)
• chest press - 3x10 (bands)
• seated row - 3x12 (bands)
• superset
• front/side raises - 3x8 (17.5)
• ghr - 3x10
• curls - 3x12 (trx)
• superset
• shrugs - 3x8 (135)
• face pulls - 3x10 (trx)
• tricep extensions - 3x12 (trx)

WOD - Full Body

• superset
• chin ups - 3x8
• push up negative - 3x10
• rack pulls - 3x12 (225)
• superset
• trx wyt - 3x8
• leg extensions - 3x10
• kb rdl - 3x12 (24s)
• superset
• concentration curls - 3x8 (22.5)
• pull downs - 3x10 (bands)
• slow tricep dips - 3x12

WOD - Cardio & Abs

deck of cards:

• H: deep jump squats
• D: hanging knee raise
• C: bench hops
• S: alt jumping squats
• -----------------------------
• Aces: 12 reps
• Joker: 30 calf raises

WOD - Full Body

• superset
• landmine rows - 3x8 (75)
• plate squeeze - 3x10 (20)
• kb shrugs - 3x12 (2x24)
• superset
• front/lateral raises - 3x8 (17.5) (8,8,6)
• face pulls - 3x10 (trx)
• leg extensions - 3x12 (bands)
• superset
• ghr - 3x8
• tricep extensions - 3x10 (trx)
• bb curls - 3x12 (45)

WOD - Cardio & Abs

20 min amrap:

• 4 roll outs
• 8 kb burpees
• 12 oblique hip raise
• 16 jump squats

WOD - Full Body

• superset
• rack pulls - 3x8 (300)
• pull overs - 3x10 (45)
• underhand flies - 3x12 (20)
• superset
• front/side raises - 3x8 (15)
• rear delt flies - 3x10 (10)
• leg extensions - 3x12 (bands)
• superset
• hammer curls - 3x8 (25)
• tricep pushdown - 3x10 (bands)
• hamstring curls - 3x12 (bands)

WOD - Cardio & Abs

5 rounds, 40/20

• swings
• sit ups
• drop squats
• heel touches

WOD - Full Body

• superset
• rack pulls - 3x8 (295)
• inverted rows - 3x10
• push ups - 3x12
• superset
• front & lateral raise - 3x8 (15)
• face pulls - 3x10 (trx)
• ghr - 3x12
• superset
• concentration curls - 3x8 (20)
• tricep extensions - 3x10 (bands)
• leg extensions - 3x12 (bands)

WOD - Pull

• superset
• chin ups - 3x5 (20)
• bb rdl - 3x8 (190)
• superset
• concentration curls - 3x8 (22.5)
• db rows - 3x10 (62)
• cheat shrugs - 3x12 (225)
• superset
• t-bar rows - 3x8 (75)
• ghr - 3x10
• pull downs - 3x12
• supermans - 3x15

WOD - Push

• superset
• squat - 3x5 (205)
• sotts press - 3x8 (22.5)
• superset
• push ups - 3x8 (5s)
• pistol squats - 3x10 (trx assisted)
• tricep push down -3x12 (bands)
• superset
• underhand flies - 3x10 (15)
• leg extensions - 3x12
• calf raises - 3x15

WOD - Pull

• superset
• rack pull - 3x5 (355)
• ghr - 3x10
• superset
• inverted row - 3x8
• face pull - 3x10
• db pull over - 3x12 (45)
• superset
• incline curl - 3x8 (25)
• pull up negative - 3x10
• shrugs - 3x12 (155)
• good morning - 3x15

WOD - Push

• superset
• ohp - 3x5 (105)
• bulg split squat - 3x8 (30)
• superset
• db incline bench - 3x8 (40)
• bb hack squat - 3x10 (145)
• tricep extension - 3x12 (bands)
• superset
• lateral raise - 3x8 (20)
• leg extension - 3x10 (bands)
• push ups - 3x12
• calf raises - 3x15 (each) (24s)

WOD - Pull

• superset
• chin ups - 3x5 (15)
• bb rdl - 3x8 (185)
• superset
• cheat shrugs - 3x8 (225)
• db rows - 3x10 (50)
• curls - 3x12 (trx)
• superset
• hammer curls - 3x8 (25)
• t-bar row - 3x10 (75)
• pull down - 3x12 (bands)
• supermans - 3x15

WOD - Push

• superset
• squat - 3x5 (195)
• sotts - 3x8 (20)
• superset
• dips - 3x8 (15)
• skater squats - 3x10
• tri push down - 3x12 (bands)
• superset
• landmine press - 3x8 (25)
• db underhand flies - 3x10 (15)
• leg extension - 3x12 (bands)
• calf raises - 3x15 (each) (24s)

WOD - Pull

• superset
• rack pulls - 3x5 (345)
• ghr - 3x10
• superset
• bb rows - 3x8 (115)
• face pulls - 3x10
• db pull overs - 3x12 (40)
• superset
• incline curls - 3x8 (25) (8,7,6)
• pull up negatives - 3x10
• shrugs - 3x12 (145)

WOD - Push

• superset
• ohp - 3x5 (120)
• bulg split squat - 3x8 (35)
• superset
• db incline bench - 3x8 (35)
• bb hack squat - 3x10 (135)
• tricep extension - 3x12 (bands)
• superset
• lateral raises - 3x8 (20)
• sissy squats - 3x10 (trx)
• push ups - 3x12

WOD - Pull

• superset
• chin ups - 3x5 (25)
• bb rdl - 3x8 (185)
• superset
• cheat shrugs - 3x8 (235)
• db rows - 3x10 (45)
• curls - 3x12 (trx)
• superset
• concentration curls - 3x8 (20)
• t-bar rows - 3x10 (50)
• pull downs - 3x12 (bands)
• hamstring curls - 3x15 (sliders)

WOD - Push

• superset
• ohp - 3x5 (120) (3,3,4)
• calf raises - 3x10 (170)
• superset
• squat - 3x5 (230) (5,4,3)
• dips - 3x8 (35)
• lateral raises - 3x10 (17.5)
• superset
• db bench - 3x8 (40)
• unilateral landmine press - 3x8 (25)
• leg extension - 3x12 (bands)
• tricep push down - 3x12

WOD - Pull

• superset
• rack pulls - 3x5 (325)
• ghr - 3x10
• superset
• bb rows - 3x8 (115)
• face pulls - 3x10
• db pull over - 3x12 (35)
• superset
• incline curls - 3x8 (22.5)
• hamstring curls - 3x12 (trx)
• jumping pull ups - 3x15

WOD - Pull

• superset
• chin ups - 3x5 (25)
• bb rdl - 3x8 (175)
• superset
• cheat shrugs - 3x8 (225)
• db row - 3x10 (40)
• hamstring curls - 3x12 (sliders)
• superset
• concentration curls - 3x8 (20)
• landmine rows - 3x10 (45)
• pull downs - 3x12 (bands)

WOD - Push

• superset
• ohp - 3x5 (115)
• calf raises - 3x10 (115)
• superset
• squat - 3x5 (225) (5,3,3)
• dips - 3x8 (40)
• lateral raises - 3x10 (15)
• superset
• db incline bench - 3x8 (40)
• leg extensions - 3x10 (bands)
• landmine oblique - 3x12 (25) 

feel like i might need another rest day before tackling this one next time

WOD - Pull

• superset
• rack pulls - 3x5 (275)
• db pull overs - 3x10 (35)
• superset
• bb rows - 3x8 (135)
• ghr - 3x10
• db rdl - 3x12(40)
• superset
• incline curls - 3x8 (20)
• face pulls - 3x10 (trx)
• hanging leg raise - 3x12

WOD - Push

• superset
• incline bench - 3x5 (155)
• bulg split squat - 3x8 (25)
• superset
• arnold press - 3x8 (35)
• landmine hack squat - 3x10 (45)
• chest flies - 3x12 (bands)
• superset
• tricep extension - 3x8 (bands)
• lateral raises - 3x10 (15) 
• decline sit up - 3x12 (25)

WOD - Cardio

8 rounds on heavy bag: 2 min combos, 1 min abs/cardio, 1 min rest

WOD - Bench

• superset
• incline bench - 3x5 (160)
• db row - 3x5 (50)
• superset
• arnold press - 3x7 (45)
• hamstring curl - 3x10 (35)
• superset
• curls - 3x10 (trx)
• sissy squats - 3x15 (trx)
• kb shrugs - 3x20 (24s)

WOD - Cardio

30-30-30 heavy bag routine w/ 1min rest

2 rounds:

• combos/ride the bike/sit ups (repeat)
• combos/hooks/toe taps (repeat)
• combos/upper cuts/russian twists (repeat)
• combos/skipping knees/burpees (repeat)

WOD - Deadlift

• superset
• deadlift - 3x5 (250,265,280) (5,5,4)
• dips - 3x5 (68)
• hanging leg raise - 3x5 (5)
• superset
• bb rows - 3x8 (135)
• bulg split squat - 3x10 (25)
• kb sit ups - 3x12 (15)
• superset
• concentration curls - 3x10 (15)
• tricep extensions - 3x12 (bands)
• hip raises - 3x15

WOD - Cardio

45 minutes on the treadmill

WOD - OHP

• superset
• ohp - 3x5 (125) (3,3,3)
• chin ups - 3x5 (35) (5,5,3)
• superset
• rdl - 3x8 (170)
• dips - 3x10 (35)
• superset
• bb shrugs (behind the back) - 3x10 (95)
• face pulls - 3x12 (trx)
• leg extensions - 3x15 (band)

WOD - Cardio

easier version of fgb....

3 rounds:

• 1 min wall balls (15)
• 1 min kb sdhp (24kg)
• 1 min box jump
• 1 min push press (65)
• 1 min jumping pull ups
• 1 min rest

WOD - Squat

• superset
• squat - 3x5 (225) (5,4,4)
• db sots press - 3x5 (30)
• superset
• chin ups - 3x8
• band flies - 3x10
• superset
• db incline curl - 3x10 (17)
• ghr - 3x12
• seated tricep dip - 3x15 (15)

WOD - Cardio

5 rounds:

• 25 jump squats
• 50 swings
• 100 jumping jacks

WOD - Bench

• superset
• incline bench - 3x5 (155)
• chin ups - 3x5 (35) (4,4,3)
• superset
• db arnold press - 3x6 (45) (6,6,4)
• hamstring curls - 3x8 (35)
• superset
• tricep kickback - 3x10 (trx)
• bicep curls - 3x12 (trx)
• sissy squat - 3x15 (trx)

WOD - Cardio

ladder down 10-1:

• kb half snatch (2x16kg)
• kb squat (2x16kg)
• push up

WOD - Deadlift

• superset
• deadlift - 3x5 (245, 260, 275)
• dips - 3x3 (68)
• superset
• bb rows - 3x6 (135)
• db split squat - 3x10 (40)
• superset
• dips - 3x15
• tricep extension - 3x12 (bands)
• zottman curls - 3x10 (20)

WOD - OHP

• superset
• ohp - 3x5 (120)
• chin ups - 3x5 (35) (5,4,3)
• superset
• rdl - 3x8 (165)
• dips - 3x10 (35) (10,10,9)
• superset
• bb shrugs - 3x12 (165)
• leg extensions - 3x15 (bands)

WOD - Cardio

• 3 rounds:
• 30/15
• kb waiter carry - r (24kg)
• kb waiter carry - l (24kg)
• weighted reverse crunch (10)
• 45/15
• kb rack carry - r (20kg)
• kb rack carry - l (20kg)
• weighted crunch (15)
• 60/15
• kb suitcase carry - r (16kg)
• kb suitcase carry - l (16kg)
• shredders (25)

doubles would have made for better cardio