WOD 3/28/13

LOWER

Warm Up:
Med Ball Get Ups 4x3
Unilateral KB Deadlift 3x8 ea.

Main Work:
Squats 10x10

Accessory:
Calf Raise 4x8 ss w/ Tib Raises x20

Circuit x4:
Quad Ext. x10
Ham Curl x12

Accessory:
Ab Roll Outs 4x12

Cool Down:
Stretch and Foam Roll

WOD 3/27/13

ACCESSORY

Warm Up:
Pull Aparts 80x
Strongman DB Press 5x1 ea.

Main Work:
Bench to 1RM

Circuit 1 x3:
Facepull x10
Triceps Pushdown x16

Circuit 2 x3:
Fat Bar Curl  x14
High Cable Curl x12

Circuit 3 x2:
DB Front Raise x20
DB Lat Raise x25

Accessory:
Jackknives 4x15

Cool Down:
Stretch and Foam Roll

WOD 3/26/13

LOWER

Warm Up:
Spiderman Crawls 3x10m
Snatch 4x2

Main Work:
Low Handle Trap Bar DL to 10RM

Circuit 1 x3:
Front Squat x6
Back Extension x12

Circuit 2  x2:
Reverse Lunge x10 ea.
Ham Curl x20

Accessory:
Calf Raises 3x12 ss/ Tib Raises x20
Toes to Bar 3x15

Cool Down:
Stretch and Foam Roll

WOD 3/25/13

UPPER

Warm Up:
3-Way Band Pull Aparts x20 ea.
KB Around the World's 2x15 ea.

Superset 1 x4
Dips x6
DB Rows x12 ea.

Superset 2 x3
Push-Ups x20
Straight Arm Pull Downs x10

Superset 3 x2
Cable Flyes x15
Wide Grip Lat Pull Down x8

Accessory:
Cable Delt Rotations 3x12 ea.
Crunches 5x30

Cool Down:
Stretch & Foam Roll

WOD 3/20/13

UPPER

WOD 1

Warm Up:
T-Spine Bench Mobilizations x20
KB DL 3x6 ea.

Main Work:
Log Press Up to AMRAP @ 130 lbs in :60 seconds

Circuit x3:
Lat Delt Swings x20
Rear Delt Raises x15

Conditioner:
Sled Crawls 4x30m

Cool Down:
Stretch and Foam Roll


WOD 2

Warm Up:
YTWL's 2x10 ea.
Pallof Press 2x10 ea.

Circuit 1 x4
Band Resisted Push-Ups x15
Band Pull Aparts x20

Circuit 2 x3
Cable Flyes x15
DB Shrugs x15

Circuit 3 x2
Tricep Push Downs x12
Fat Bar Curls x10

Circuit 4 x1
Windshield Wipers xAMRAP
45 lb. Barbell Curl xAMRAP

Cool Down:
Stretch and Foam Roll

WOD[S] 3/19/13

LOWER

WOD 1. CONDITIONER

Warm Up:
Spiderman Crawl 3x10m ea.
Snatch 3x2 ea.

Main Work:
Prowler Push/ Pull 5x30m ea.

Circuit x3
Plank x:45 sec
Toes to Bar x10
Roll Outs x8

Main Work:
Prowler Push/Pull 3x30m ea.

Cool Down:
Stretch and Foam Roll


WOD 2. HYPERTROPHY

Warm Up:
High Box Step-Ups 2x6 ea.
KB Swings 2x6

Pre-Set:
Seated Calf Raises 3x15 ss w/ Banded Tib Raises x30

Main Work:
Lightened Hack Squat w/ Knee Wraps 6x2 (Up), 6x8 (Down)

Accessory:
Pull Through 3x12
Glute Ham Raise 2x15
Unilateral Quad Extension 2x30 ea.
Standing Calf Raise 1x30

Ab Roll Outs 2x12 ss w/
Stretching and Foam Roll (Cool Down)

WOD 3/12/13

LOWER

Warm Up:
Double KB Clean 4x3
Front Split Squat 4x4 ea.

Pre-Set:
Heavy Calf Raises 4x8 ss w/ Banded Tib Raises

Main Work:
Front Squat 3x15
Step-Ups 3x10 ea.

Glute Bridges 3x20
Quad Extensions 4x15

Ham Curl 6x8 (Drop Set)

Accessory (Circuit x4):
Crunches x30
Bicycle Crunches x40 ea.
Mountain Climbers x30 ea.

Cool Down:
Stretch and Foam Roll

WOD 3/11/13

UPPER

Warm Up:
KB Around the Legs 2x15 ea.
Clean and Jerk 3x3

Pre-Set
DB Lat Raises 3x12 (Drop Set)

Main Work:
Neutral Grip Pull-Ups 4x8
Cable Flyes 3x15

Kroc Rows 2x15, 1x20
(Cont' Tension) Push-Ups 3x30

DB Shrugs 4x20
Incline BB Press 3x12

Accessory:
Face Pulls 2x20

Cool Down:
Stretch and Foam Roll

WOD 3/8/13

UPPER

Warm Up:
3-Way Band Pull Aparts x25 ea.
Double KB Swings 3x6

Main Work:
Weighted Dips 5x5
Kneeling Unilateral Pull-Down 2x20 ea.

Band Resisted Push-Ups 3x15
Kayak Rows 3x10ea.

Pec Dec 2x20
Landmine Row 4x15

Accessory (Circuit x3):
DB Rear Delt Raise 1x20, 15, 10
DB Lat Raise 1x20, 15, 10

Cool Down:
Stretch and Foam Roll

WOD 3/7/13

LOWER

Warm Up:

Dynamic Leg Swings x4 ea.

DB Snatch 4x1 ea.

Main Work:

Ultra-Wide Squat 5x5

Supersets:

Unilateral Quad Extension 3x12 ea.

Glute-Ham Raise 3x10

Glute Bridge 3x20

Seated Calf Raise 4x10

Accessory (Circuit x3):

Crunches x30

Plank x:60 sec.

Cool Down:

Stretch and Foam Roll

WOD 3/6/13

VANITY DAY

Warm Up:

3-Way Band Pull Aparts x20 ea.

10x Muscle-Ups

Main Work:

Push Press to 1RM

Circuit 1 (x3)

DB Isolation Curl w/ Twist 2x15 ea.

Cable Overhead Extension 2x15

2-Way Wrist Curl 2x20 ea.

Circuit 2 (x3)

Roll Outs 2x15

DB Lat Raise 3x15 (Drop Set)

Fall Outs 2x10

Cool Down:

Stretch and Foam Roll

WOD 3/5/13

LOWER

Warm Up:
Single-Leg Landmine Jammer 3x2 ea.
Goblet Lat Lunges 4x2 ea.

Pre-Set Accessory:
Leg Press Calf Raises 3x20
ss w/ Tibialis Inversions x30


Main Work:
Low Handle Trap Bar Deadlift 225 lbs. x AMRAP

Band Resisted Hack Squat 3x10
Quad Ext. 3x20

Reverse DB Lunge 3x15
Glute-Ham Raise 2x10


Post Set:
Ab Rollouts 3x12


Cool Down:
Stretch and Foam Roll

Also, be sure to follow the Twitter Page: @MuscleEmporium

WOD 3/4/13

UPPER

Warm Up:
Pallof Press 3x8 ea.
Unilateral KB Deadlift 4x3 ea.

Pre-Set
DB Y's 3x15

Main Work:
Seated Cable Row 4x12
Incline Cable Flyes 3x20

Supinated Pulldown 3x10
Incline DB Press 3x10

Flat Pullover Partials 2x30
Heavy Dips 4x3

Accessory:
Lat Delt Swings 3x25

Cool Down:
Stretch and Foam Roll