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