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)