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