W.O.W. # 8: Barbell Complex

Bent-over Row x 8 reps
Cleans x 8 reps
Front Squat x 8 reps
Military Press x 8 reps
Back Squat x 8 reps
Romanian Deadlift x 8 reps

* Men: 95 - 115 lbs         Women: Bar - 65 lbs
* As you start the complex above, you are not allowed to put the bar down until you're done.
* Rest 2 min in between sets 
* Finish 4-5 sets

W.O.W. #7: General Physical Preparedness (GPP)

Full-body GPP workout for time:




• 4 One arm Snatches (2 each arm - use a kettlebell if you want) - pick a 4 RM weight
• + 5 Pull-ups
• + 10 Push-ups
• + 20 Bodyweight Squats
• = 1 circuit.


*NOW DO THAT AS MANY TIMES AS YOU CAN IN 30 MINUTES!
*RECORD THE NUMBER OF CIRCUITS YOU FINISH IN 30 MINUTES.

W.O.W. #6: Get in the Gym!

Round 1
1 push-up
1 Burpee
1 Ankle grab
1 Squat jump
1 Sprint (down and back)

* for round 2 do 2 of each, for round 3 do 3 of each. Continue this way through round 10 where you'll do 10 each
* record the time it takes you to finish all 10 rounds

W.O.W. # 5: Lactic Acid Training

Lactic Acid Training

Make sure you do 10-15 mins. of  dynamic warm-up before starting this workout.

12 squats (at 12RM)

Rest 60 seconds

12 chin-ups (at 12RM)

Rest 60 seconds

12 deadlifts (at 12 RM)

Rest 60 seconds

12 dips (at 12 RM)

*rest 2 min

*do 3-4 sets
*write down how many pounds you lifted in the Squats and Deadlifts

W.O.W. #4: 100 DB Complex

100 Dumbbell Complex

10 Snatch Left

10 Snatch Right

10 Swings Left

10 Swings Right

10 DB on Left Shoulder Lunges 

10 DB on Right Shoulder Lunges 

10 Bent-over Row Left

10 Bent-over Row Right

10 Push-ups (Left hand on Dumbbell)

10 Push-ups (Right hand on Dumbbell)

* use a weight in which you can do 10 reps with the Snatch and use that weight for the rest of the exercises.
* do 3-4 rounds
* record the time it takes you to finish each round
* rest 3 minutes between rounds

Make sure you eat a big breakfast!

W.O.W. #3

25 min Finisher

Squat
Overhead press
Deadlift
Pull down (15 rep max weight)
Swissball pikes

The chore is to do ten reps back-to-back of each of the five lifts, then start again doing nine, then eight, then seven... and, again, you see where this is heading!

One rule, you have to finish in 25 minutes. I insist you use weights that are so light in the squat, press, and deadlift that you're embarrassed to begin the workout. 

End with that, I bid you au revoir!