WOD 6/19/13

REP-UPPER

Warm Up:
YTWL's 2x6
Pallof Press 2x8ea.

Main Work:
OH Press 5x3
Bench Press 5x2

Accessory:
Banded Push-Up (w/o Lockout) 3x20
Face Pulls 4x12
KB Banded Shrugs 3x15
Curls 3x15
Jack Knives 2x20

Cool Down:
Stretch and Foam Roll

WOD 6/18/13

ME LOWER

Warm Up:
OH Squat 2x10
Kneeling to Snatch 4x1

Main Work:
Lightened DL to 1RM (w/ Orange Bands)

Accessory:
Hip Thrust 3x12
Calf Raise 3x15
Ab Roll Outs 4x8:10

Cool Down;
Stretch and Foam Roll

WOD 6/13/13

REP-LOWER

Warm Up (Circuit x3):
Cassock Squat x3
Pistol Squat x3

Main Work:
Squat 5x3
Deadlift 5x2

Accessory:
Hip Thrust 3x10
Trap Bar Iso-Holds 3x:60
1/4 Mile Prowler Push (t)

Cool Down:
Stretch and Foam Roll

WOD 6/12/13

REP-UPPER

Warm Up:
YTWL's 2x6 ea.
Jammer 4x2

Main Work:
Overhead Press 5x3
Bench Press 5x2

Accessory Work:
Meadows Row 3x12 ea.
Cable Fly Series 5x12

Superset x3
DB Shrugs x15
Curls x10

Cool Down:
Stretch and Foam Roll

WOD 6/7/13

ME LOWER

Warm Up:
Jammer Squats 3x5
Lunge 2x8ea.

Main Work:
Deficit Pull to 1RM

Accessory:
Goblet Squat 3x20
Calf Raise 2x20
Ab Roll Outs 3x10

Farmers Carry 4x30m

Cool Down:
Stretch and Foam Roll

WOD 6/6/13

**Editors Note: Sorry for the lack of WOD's, I've been working on the new site, which is an extremely time consuming task.  If anyone needs help with the workouts, or more information, feel free to email me at muscleemporium@gmail.com. -John**

Warm Up:
Behind the Neck Press 4x3
Band Pull Aparts 60x

Main Work:
Standing Press 5x3
Bench 5x2

Accessory Work:
Pull Ups 4x10
Curls 4x8
Landmine Lat Raises 3x15ea.

Cool Down:
Stretch and Foam Roll