WTPD (Workouts 1-9)

WEEK 1
Workout #1
Bench (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 25 sit-ups
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 25 sit-ups
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 25 sit-ups
Rest 1-2 minutes

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

Finisher (Complete as fast as possible, for total time) 3 sets of 20 push-ups, 20 walking lunges (10 each leg) and 10 burpees.

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

Deadlifts (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 5 dead hang pull-ups
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 5 dead hang pull-ups
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 5 dead hang pull-ups
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) Using your 70% max weight from shoulder press, Complete- 30 clean and press.

Workout #3
1 mile run (fast as possible)
Rest & Recover 2-5 minutes
30- air squats, 30 push-ups, 30 sit-ups & 10 dead hang-up pull-ups.

WEEK 2 
Workout #4
Bench (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 1:00 flat plank
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 1:00 flat plank
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 1:00 flat plank
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 box jumps
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 box jumps
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10 box jumps
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 3 sets of: 10 diamond push-ups, 10 dumbbell curls, 10 weighted calf raises, 10 weighted lunges (5 each leg).

Workout #5
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 20 hip thrusters
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 20 hip thrusters
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 20 hip thrusters
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 dumbbell row (5 each arm)
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 dumbbell row (5 each arm)
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10 dumbbell row (5 each arm)
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 3 sets of: 10 dumbbell lateral raises, 10 front raises, 10 weighted shoulder shrugs, 10 pull-ups.

Workout #6
1.5 mile run (fast as possible)
Rest & Recover 2-5 minutes
40- air squats, 40 push-ups, 40 sit-ups & 12 dead hang-up pull-ups.

WEEK 3
Workout #7
Bench (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 25 ball crunches
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 25 ball crunches
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 25 ball crunches
Rest 1-2 minutes

Squat (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 weighted calf raises
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 weighted calf raises
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10 weighted calf raises
Rest 1-2 minutes

Finisher (Complete as fast as possible, for total time) 5 sets of: 100 jump rope, 2:00 minute row

Workout #8
Standing Shoulder Press (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 10 shoulder shrugs
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 10 shoulder shrugs
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 10 shoulder shrugs
Rest 1-2 minutes

Deadlifts (2 lighter weight warm-up sets)
1 set of 70% of max for 5 reps & then 15 knees to elbows
Rest 1-2 minutes
1 set of 80% of max for 5 reps & then 15 knees to elbows
Rest 1-2 minutes
1 set of 90% of max for 3+ reps & then 15 knees to elbows
Rest 1-2 minutes

Finisher (Complete as many rounds as possible in 10:00 minutes) 5 pull-ups & 10 burpees.

Workout #9
2.0 mile run (fast as possible)
Rest & Recover 2-5 minutes


50- air squats, 50 push-ups, 50 sit-ups & 15 dead hang-up pull-ups.