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