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)