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