WTPD (Workouts 19-30)

WEEK 7 (light weight week)
Workout #19
Bench (2 lighter weight warm-up sets)
1 set of 50% of max for 5 reps & then 20 push-ups
Rest 1-2 minutes
1 set of 60% of max for 5 reps & then 20 push-ups
Rest 1-2 minutes
1 set of 70% of max for 5 reps & then as many push-ups as possible
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 50% of max for 5 reps & then 20 air squats
Rest 1-2 minutes
1 set of 60% of max for 5 reps & then 20 air squats
Rest 1-2 minutes
1 set of 70% of max for 5 reps & then as many air squats as possible
Rest 1-2 minutes

Finisher (Complete in order) 
1:00 minute jump rope
1:00 minute wall sit
1:00 minute flat plank
40 walking lunges (20 each leg, no weight)
40 sit-ups
1:00 minute flat plank
1:00 minute wall sit
1:00 minute jump rope

Workout #20
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 50% of max for 5 reps & then 20 sit-ups
Rest 1-2 minutes
1 set of 60% of max for 5 reps & then 20 sit-ups
Rest 1-2 minutes
1 set of 70% of max for 5 reps & then as many sit-ups as possible 
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 50% of max for 5 reps & then 5 dead hang pull-ups
Rest 1-2 minutes
1 set of 60% of max for 5 reps & then 5 dead hang pull-ups
Rest 1-2 minutes
1 set of 70% of max for 5 reps & then as many dead hang pull-ups as possible
Rest 1-2 minutes

Finisher (Complete as many rounds as possible in 12:00 minutes) 
15 air squats
10 push-ups
5 pull-ups

Workout #21
"8"Combination cardio
Run 8:00 minutes as fast as you can... 
go directly into 800 meter row
go directly into 8:00 minute stationary bike ride...complete burn out!

WEEK 8 
Workout #22
Bench (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 flat fly
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 flat fly
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10+ flat fly
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 1:00 minute wall sit
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 1:00 minute wall sit
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 1:00+ minute wall sit
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 30 box jumps, 30 push-ups, 30 sit-ups, 30 air squats, 30 decline bench push-ups & 30 knees to elbows. 

Workout #23
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 barbell upright rows
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 barbell upright rows
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10+ barbell upright rows
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 6 (each arm) dumbbell row
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 6 (each arm) dumbbell row
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 6+ (each arm) dumbbell row
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) Complete  4 rounds of 10 burpees & 10 pull-ups. 

Workout #24
Complete 6 rounds of: 
400 meter sprints (1/4 mile) 25 sit-ups. 
rest 1:00 minute

WEEK 9
Workout #25
Bench (2 lighter weight warm-up sets)
1 set of 75% of max for 5 reps & then 10 standing dumbbell curls
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 standing dumbbell curls
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ standing dumbbell curls
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 4 rounds as fast as possible, for total time) Run 400 meters, 25 push-ups, 25 air squats & 25 sit-ups. 

Workout #26
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 dumbbell or kettle bell swings
Rest 1-2 minutes
1 set of 85% of max for 5 reps & then 10 dumbbell or kettle bell swings
Rest 1-2 minutes
1 set of 95% of max for 2+ reps & then 10+ dumbbell or kettle bell swings
Rest 1-2 minutes

Finisher (Complete as fast as possible) 30 power cleans with press (135lbs for men, 95lbs for women) 15 pull-ups & 15 toes to bar. 

Workout #27


"9"Combination cardio
Run 9:00 minutes as fast as you can... 
go directly into 900 meter row
go directly into 9:00 minute stationary bike ride...complete burn out!

WEEK 10 (max weight week, be safe use a spotter)
Workout #28
Bench (2 lighter weight warm-up sets)
1 set of 75% of max for 3 reps  
Rest 1-2 minutes
1 set of 100% of max for 1 rep, if you completed the rep, rest a minutes add weight and attempt again. Repeat this until you reach you max weight with 1 rep completed. 
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 75% of max for 3 reps  
Rest 1-2 minutes


1 set of 100% of max for 1 rep, if you completed the rep, rest a minutes add weight and attempt again. Repeat this until you reach you max weight with 1 rep completed. 
Rest 1-2 minutes

Finisher (Complete in order) 
3 sets of 10 of standing dumbbell curls
3 sets of 10 of triceps extensions
3 sets of 10 dumbbell calf raises 
3 sets of 10 goblet squats. 
100 reps of any combination of ab workouts. 

Workout #29
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 75% of max for 3 reps  
Rest 1-2 minutes


1 set of 100% of max for 1 rep, if you completed the rep, rest a minutes add weight and attempt again. Repeat this until you reach you max weight with 1 rep completed. 
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 75% of max for 3 reps  
Rest 1-2 minutes


1 set of 100% of max for 1 rep, if you completed the rep, rest a minutes add weight and attempt again. Repeat this until you reach you max weight with 1 rep completed. 
Rest 1-2 minutes

Finisher (Complete in order) 
3 sets of 10 dumbbell front raises 
3 sets of 10 dumbbell lateral raises 
3 sets of 10 barbell rows 
3 sets of 10 pull-ups. 
100 reps of any combination of ab workouts. 

Workout #30
Run 5k (3.10 miles) as fast as you can.