WEDNESDAY - 4/16/14

COMPLETE FOR TIME
95 lb Shoulder Press - 50
~ 80 lb Weighted Dips - 50
Push-up - 50
Every Rest: complete 15 decline sit-ups

ASSISTANCE
Chest Flies
Tricep Extensions

FRIDAY - 4/11/14

MORNING WOD
Tabata - 8 Rounds each for Max Rep
Airdyne (cal)
Rest 2 min
DU
Rest 2 min
Sit-up

AFTERNOON WOD
Complete for Time
185 lb Front Squat - 50
Every time you rest, complete: 155 lb JM Press - 10 reps

Push-up - Max Reps in 5 min

MONDAY - 4/7/14

COMPLETE FOR TIME
3 Rounds
225 lb Back Squat - 10
Burpee - 15
3 Rounds
Dip - 15
20" Lateral Jump - 10

Note: No rest.

ASSISTANCE
3 Supersets
EZ Bar Lat Pull Over 8-12
L-Sit for Max Time

4/4/14 - FRIDAY

For anyone following my posts, I have been working out regularly, but have not been posting my workouts all the time. I'll try to post more often...

WARM-UP
Calf Stretches and Shoulder Rehab

COMPLETE FOR TIME
10-9-8-7-6-5-4-3-2-1
135 lb Front Squat
155 lb JM Press
Toes to Bar

ASSISTANCE
Weighted Dips for Max Weight - 5x10-12

FRIDAY - 3/14/14

MORNING WOD
8 Rounds for Time
DU - 30
Burpee - 10

AFTERNOON WORKOUT
Light Cardio Warm-up - 5 min
Stretch - 10 min

Complete for Time
Dips - 100
Do 1 min Ab Plank every time you rest in the dips

Complete for Time
Push-up - 100
Do 25 Sit-ups every time you rest in the push-ups

WEDNESDAY - 3/12/14

COMPLETE FOR TIME
Run 1 mile
4 Rounds
275 lb Back Squat - 5
Sit-up - 25
Run 1 mile

2/14/14 - FRIDAY

AFTERNOON WORKOUT
10 min EMOTM
Max Weight Front Squats - 3

3 Supersets
Straight Arm Lat Pull Down 8-12
Push-up (with relaxed palm) - MR

2 Supersets
LH/RH Straight Arm Lat Pull Down 8-12
Push-up (with relaxed palm) - MR