Bookmark this page for all our April 2017 Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

MOTHER OF WARM-UPS

Back Extensions
5 sets x 20 reps (or 100 total reps)
- full range of motion with proper form
- use warm-up exercise prior to big lifts

INFINITY SHOULDERS

Dumbbell Shoulder Y-Press
4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/press - 0)
- add to shoulder giant sets for maximum pump

SAVAGE BACK BREAKERS

Landmine Lat Rows With Rope
5 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
- use rope for more lat activation & pull rope apart
- keep back parallel to ground & tap plates to ground

SAVAGEST TRICEPS THERE IS

Cable Tricep Extensions
4 sets x 8 reps (2-0-1-0)
A1. Reverse Grip L/R - no rest - perform a2 immediately
A2. Overhand Grip L/R - rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/extension - 0)
- complete A1 & A2 left hand then A1 & A2 right hand

CRUSH YOUR SHOULDERS

Barbell Shoulder Presses
A.    5, 5, 5, 5, 3, 3, 3 reps - rest 60-90 seconds
- use 30, 40, 50, 60, 70, 80, 90% of 1RM respectively

SPARTAN VOLUME TRAINING

Barbell Squats
10 sets x 10 reps - rest 60 seconds
- use the same weight for all sets
- always save one rep in the tank

IRON PECS MARK 1

Cable Chest Flyes On Stability Ball
4  sets x 8 reps (2-0-1-1)  rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/flye - 1 sec squeeze at top)
- sit on ball - grab handles then roll out and flye

THE DARTH LIFT FORCE

Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps - rest 60-90 seconds
- resistance bands overload muscles at the top of lift for future training

PATRIOT TRICEP MEAT

Overhead Tricep Extensions W/Rope L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/extension - 0)
- drop set = reduce one plate or 20%/ set

PIPES LIKE AN EGYPTIAN

Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
- (3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
- tuck elbows in & place hands further forward

GAME OF TEAR DROPS

Landmine Reverse Lunges L/R
5 sets x 8 reps (2-0-1-1) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/lunge - 1 sec pause at top)
- leg closest to the bar steps back

NO BULL LAT SPREAD

Cable Lat Flyes
4 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/flye - 0)
- flye movement towards glutes

PRESS THE HEAVENS

DB Alternating Shoulder Presses
5 sets x 6 reps (2-0-1-0) rest 60 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/press - 0)
- 6 reps = 6 alternating reps with each arm

SQUATS OF PAST, PRESENT & YET TO COME

A. Barbell Squats - Pyramid Up
6 sets x 5 reps
- 40%, 50%, 60%, 65%, 75%, 85% of 1 rep max - rest 60 seconds

B. Barbell Squats - Volume
3 sets x 10 reps
- use 65% of 1 rep max - rest 60 seconds

C. Bottoms Up Half Squats - Overload
3 sets x 2 reps
- use 110% of 1 rep max - rest 120 seconds
- set pins 2” above belly button - squat from pins

TRAP CITY B!TCH

Barbell Shrugs
Pyramid Up - 5 reps/set to max
- build up using 45lb & 25lb plates - rest 60 seconds
Pyramid Down - reps to failure/drop set
- drop set - reduce same increments as build up - no rest

CHAINS OF GAINS

Chained Side Lateral Raises
5 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/raise - 0)
- weight increases as chain links lift off ground

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