WTPD (Workouts 10-18)

WEEK 4
Workout #10
Bench (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 1 minute flat plank
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 1 minute flat plank
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then flat plank hold as long as possible
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 1 minute jump rope
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 1 minute jump rope
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 2 minutes jump rope
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 3 sets of 20 goblet squats (45lbs+), 10 weighted lunges (5 each leg) and 10 box jumps (36in).

Workout #11
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 knees to elbows
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 knees to elbows
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ knees to elbows 
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 6 dead hang pull-ups
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 6 dead hang pull-ups
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 6+ dead hang pull-ups
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) Using your 50% max weight from shoulder press, Complete 3 rounds of 15 clean and press and 15 burpees.

Workout #12
2000 meter row (fast as possible), if you don't have a row machine use a stationary bike for 20:00 minutes high intensity ride. Or run 2 miles
Rest & Recover 2-5 minutes
Complete any combination of ab work totaling 100 reps. Sit-ups, crunches, ball crunches etc.

WEEK 5 
Workout #13
Bench (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 diamond push-ups
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 diamond push-ups
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ diamond push-ups
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 weighted calf raises
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 weighted calf raises
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ weighted calf raises
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 4 sets of: 10 dumbbell curls, 10 tricep extensions, 10 box jumps (36 in) and 25 sit-ups 

Workout #14
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 toes to bar
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 toes to bar
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ toes to bar
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 6 barbell row 
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 6 barbell row 
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 6+ barbell row
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) Complete  3 rounds of 10 thrusters (Men 135lbs/Women 95lbs) & 10 pull-ups. 

Workout #15
30 minute Stationary bike (or 20 minute jog/run)
Rest & Recover 2-5 minutes
100 sit-ups & 1 mile run as fast as possible 

WEEK 6
Workout #16
Bench (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 dumbbell flat fly 
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 dumbbell flat fly
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ dumbbell flat fly
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 weighted goblet squats
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 weighted goblet squats
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10 weighted goblet squats
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) Ladder workout starting at 15. 
15 push-ups & 15 air squarts then 14 push-ups & 14 air squats all the way down to 1. 

Workout #17
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 shoulder shrugs
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 shoulder shrugs
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ shoulder shrugs
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 barbell upright rows
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 barbell upright rows
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ barbell upright rows
Rest 1-2 minutes

Finisher (Complete as many rounds as possible in 16:00 minutes) 400 meter run, 5 pull-ups, 10 push-ups, 15 air squats and 25 sit-ups. 

Workout #18
10 minute row (as far possible), 1;00 minute rest then 10 minute stationary bike (as far as possible) rest 2:00 minutes then max effort on flat plank for time.