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

2/12/14 - WEDNESDAY

AFTERNOON WORKOUT
4 Rounds Each for Time
Smith Machine 1 Leg Squats (alt) - 10
Weighted Leg Lifts - 10
Decline Sit-up - 30
Ab Plank - 90 sec
Rest 1 min

2/10/14 - MONDAY

AFTERNOON WORKOUT
Complete for Max Weight
Back Squat 4x6-8
Leg Press 2x8-12
Leg Curl 2x8-12
Calf Raises 3x12-15

2/5/14 - WEDNESDAY

AFTERNOON WORKOUT
Complete for Max Weight
Back Squat 4x8-12
Leg Press 2x8-12

2 Supersets for Max Weight
Leg Ext 8-12
Leg Curl 8-12

Calf Raises 3x15-20

2/3/14 - MONDAY

MORNING WOD
6 min AMRAP
24" Box Jump - 5
Burpee - 5

AFTERNOON WOD
Complete for Max Weight
Seated Shoulder Press 4x8-12
Machine Shoulder Press 2x8-12

2 Supersets
DB Lateral Raise 8-12
Tri Extensions 8-12

2 Supersets
DB Front Raise 8-12
Tri Push Down 8-12

2 Supersets
Reverse Flies 8-12
Tri Kickbacks 8-12

1/31/14 - FRIDAY

AFTERNOON WORKOUT
Complete for Max Weight
Weighted Dips 4x8-12
Tricep Extensions 2x8-12
Weighted Leg Lifts 4x12-15
Weighted Sit-up 2xMax Rep

1/30/14 - THURSDAY

AFTERNOON WORKOUT
Complete for Max Weight
Deadlift 4x4-6
Seated Row 2x8-12
Straight Arm Pull Down 2x8-12
Bicep Curls 3x8-12

1/28/14 - TUESDAY

AFTERNOON WORKOUT
Complete for Max Weight
Shoulder Press 4x8-12
Mach/DB Shoulder Press 2x8-12
Lateral Raise - 2x8-12
Rev Flies - 2x8-12

1/27/14 - MONDAY

AFTERNOON WORKOUT
Complete Each for Weight
Back Squat - 4x8-12
Leg Press - 2x8-12
Leg Ext - 2x8-12
Leg Curl - 2x8-12
Calf Raise - 3x8-12+

Note: Each set should be to failure. Use a weight that will allow you to do 8-12 reps per set.

1/23/14 - THURSDAY

AFTERNOON WOD

Seated Shoulder Press - work up to 3RM in 10 min

Then immediately, Complete for Time:

HSPU - 50

Push-up - 100

ASSISTANCE

Lat Pull Overs - 3x12+

Reverse Flies - 3x12+

1/20/14 - MONDAY

MORNING WOD
10 min AMRAP
Burpee - 10
DU - 20

AFTERNOON WOD
5 Rounds for Max Weight & Rep
Back Squat - 10 reps for Max Weight
Weighted Dips with Chains - for Max Reps
Rest 2 min

1/15/14 - WEDNESDAY

Complete for Time
95 lb Front Squat - 20
95 lb Shoulder Press - 40
Dips - 60
Push-ups - 80
95 lb Front Squat - 20

3 Giant Sets for Max Weight
Lat Pull Overs - 15
Seated Rows - 15
Reverse Flies - 15

1/13/14 - MONDAY

MORNING WOD
10 min AMRAP
20 lb Med Ball Squat - 6
Med Ball Lateral Jumps - 8
Push-up - 10

AFTERNOON WOD
Back Squat - 5x3RM
135 lb Weighted Lunges - 3x10+

1/8/14 - WEDNESDAY

12 min AMRAP
Pass Throughs - 5
135 lb Front Squat - 10
Dips - 15