Dec 1

Bench Press – 4×6
Dumbbell Incline Press – 3×8
Dips – 3×10

Cool Down: Buddy Curls


Nov 30: Shoulders and Core

4X max rep HSPU

then 4 rounds of 12 ( no time but work hard)

leg raise on incline

DB shoulder press (make it heavy enough you might have to PP a few)

Body rows

GHD situps

incline parralette push ups (raised feet)

Compare to 20160202

Nov 18 – Agony of the Shoulders

Agony of the Shoulders
Agony Press – 10×10 w/ 60sec rest b/w sets.
Single-Arm DB Press – 10×10 w/ 90sec rest b/w sets.
Lateral Raise – 5×20 w/ 60sec rest.
Bent-Over DB Laterals – 5×20 @ 60sec rest.

User decides their weights


5×8 Straight leg deadlifts

Nov 16

Warm-up: 2k row

Group choice…

Pick a weight and do Death by Deadlift…Do deadlift every minute add 1 deadlift every minute


Pick a weight and every minute on the minute do 3 deadlifts for 12 minutes

Nov 15

Filthy Fifty of the following

50 Pullups
50 Calorie Row
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 GHD
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 45 pounds
50 Burpees
50 Hang Snatch, 45 pounds

Nov 8

5 rounds buffet style

max rep pull ups

15 floor wipers

max rep push ups

20 sit ups

max rep body rows

max time one arm plank (front,switch to do each arm once each round)

max rep dips

max time side plank