WOD 1/1/13

**DO NOT CONFUSE THIS WOD WITH 12/31**

LEGS

Warm Up:
Multi-directional Overhead Lunges 3x15m
DB Snatch 3x2

Main Work:
Back Squat 4x6
Good Morning 3x6
Front Squat 3x6
RDL 3x10
DB Lunge 2x15
Hamstring Curl 2x20

Secondary Work:
Standing Calf Raise 4x8
Crunches 3x30

Cool Down:
Stretch and Foam Roll

WOD 12/31/12

CHEST AND BACK

Warm Up:

Pull Aparts 70x

30x Push Ups

Main Work:

Cambered Bar Bench 4x6

Pull Ups 3x8

Incline Football Bar Press 3x8

Straight-Arm Pull Down 3x12

Pec Dec 2x15

Kroc Row 2x20

Secondary Work:

Rear and Lat Delt Raise Super Set 3x10 ea.

Cool Down:

Stretch and Foam Roll

JUDGEMENT DAY WOD 12/21/12

POSTERIOR CHAIN & UPPER TRAPS

Warm Up:
Med Ball Push-Press 1x6,7,8
Med Ball Slams 4x2

Posterior Chain:
KB Swings 3x10
Step Ups 3x10
High-Leg Press 3x10
Deadlift 3x3, 1x1

Upper Traps:
Bench Supported Shrugs 2x10
Standing Shrugs 3x10

Rear Delts:
Rear Delt Rotations 3x12

Calves:
Seated Calf Raise x25
Standing Calf Raise x25

Cool Down:
Stretch and Foam Roll

WOD 12/20/12

LAT'S AND TRI'S

Warm Up:
Push Ups 8x3
KB Deadlift 2x6

Calves:
Standing Calf Raise 3x15

Lats:
Landmine Row 3x10
Pull Down 3x10
Kroc Row 3x10
Pull Up 3x3, 1x1

Triceps:
Cable Overhead Extension 3x10
Dips 2x10

Lateral Delts
Lat Delt Drop Set 4x10

Cool Down:
Stretch and Foam Roll

WOD 12/19/12

PECS AND TRAPS

Warm Up:
OH Squat 2x12
Unilateral Pallof Press 2x10 ea.

Pecs
Pec Dec 3x10
Incline DB Press 3x10
Push-Ups 3x10
UW Bench 3x3, 1x1

Traps
Upright Row 3x10
Horizontal Row 2x10

Rear Delts
Arms out Bent over Row 4x10

Core
Crunches 4x25

Cool Down:
Stretch and Foam Roll

WOD 12/18/12

QUADS AND BIS

Warm Up:
3x10m Lunges
Squat Jumps w/ tuck 4x3

Quads
Leg Extension 3x10
Front Squat 3x10
Leg Press 3x10
Squat 3x3, 1x1

Bi's
Rope Cable Curl 3x10
Machine Preacher Curl 2x10

Calves
Unilateral Calf Raises 5x10 ea.

Lateral Delts
Cable Lat Raise 3x25

Cool Down:
Stretch and Foam Roll

WOD 12/12/12

ACCESSORY

Warm Up:
BW Lunges 2x15
Push Ups 4x6

Main Work:
Clean to 1RM

Seated Calf Raise 5x8
Crunches 3x30
RKC Plank 3x :20
Rear Delt Raise 4x10
Standing Calf Raise 5x8

Cool Down:
Stretch and Foam Roll

WOD 12/11/12

PECS AND TRAPS

Warm Up:
Band Pull Aparts 70x
Pallof Press 2x15

Pecs
Pec Dec 3x10
Incline DB Press 3x10
Push Ups 3x10
UW Bench Press 3x3, 1x1

Traps
Upright Row 3x10
Horizontal Row 2x10

Rear Delts
Cable Rear Delt Raises 3x15

Core
Toes to Bar 4x10

Cool Down:
Stretch and Foam Roll

WOD 12/10/12

QUAD's and BI's

Warm Up:
Goblet Skater Squats 2x12
KB Deadlift 2x8

Quads
Leg Extension 3x10
Front Squat 3x10
Uni-Lateral Leg Press 3x10
Squat 3x3, 1x1

Bis
Preacher Curl 2x10
Cable Rope Curl 3x10

Lat Delts
Cable Lat Raise 3x12

Calves
Standing Calf Raise 4x8

Cool Down:
Stretch and Foam Roll

WOD 12/7/12

POST. CHAIN & U. TRAPS

Warm up:
BW Squat Jumps 2x8
Pistols 5x ea.
Back Extension 1x10

Post. Chain:
KB Swings 3x10
Step Ups 3x10
High-Leg Press 3x10
Deadlift 3x3, 1x1

U. Traps:
Bench Supported Shrugs 2x10
Standing Shrugs 3x10

Rear Delts:
Unilateral Rear Delt Rotations 3x15

Calves:
BW Unilateral-Calf Raises 50x ea. AFAP

Cool Down:
Stretch w/ emphasis on posterior chain & foam roll

WOD 12/6/12

LAT's and TRI's

Warm Up:
Goblet Squats 2x8
KB Upright Row 2x8

Lat's
Landmine Row 3x10
Pulldown 3x10
Kroc Rows 3x10
Pull Ups 3x3, 1x1

Tri's
Dips 3x10
CG Skull Crushers 2x10

Lateral Delts
DB Lat Raise w/ hold at top (drop set) 4x10
Crunches 3x25

Cool Down:
Stretch and Foam Roll

WOD 12/5/12

ACCESSORY

Warm Up:
BB Complex @ 65 lbs. x 5 ea.

• Clean
• Front Squat
• Jerk
• Snatch

Main Work:

Standing Calf Raise 20(!)x @ Same Weight

Seated Calf Raise 100x AFAP

Seated Leg Curl 3x10

Plank Series, Front x :60, R&L :30 ea.

Windshield Wipers 4x10

Crunches 3x20

Cool Down:

BW Calf Raises 20x

Stretch and Foam Roll

WOD 12/4/12

PECS AND REAR TRAPS

Warm Up:
OH Squat 2x8
Pull Aparts 60x
Pallof Press 2x8

Pecs:
Pec Dec 3x10
Incline DB Press 3x10
Push Ups 3x10
UW Bench Press 3x3, 1x1

Rear Traps:
Horizontal Row 2x10
Upright Row 3x10

Rear Delts:
Pull Aparts 4x25

Abs:
Toes to Bar 3x8

Cool Down;
Stretch and Foam Roll

WOD 12/3/12

QUAD'S AND BI'S

Warm Up:
KB Deadlift 2x15
Knee Raises 2x8
Tuck Jumps 3x2

Quads:
Leg Extension 3x10
Front Squat 3x10
Leg Press 3x10
Squat 3x3, 1x1

Bi's
Cable Preacher Curl 3x10
Rope Cable Curl 2x10

Lateral Delts:
Cable Lateral Delt Raise w/ hold 2x25

Calves:
Sets of 10 with increasing weights until 10 can not be achieved

Cool Down:
Stretch and Foam Roll w/ Emphasis on worked areas