OOO.112 & 104 Shldrs & Arms
Pike Press 14 FOB
Military Press 50/10
6 Direction Shoulder Fly 7.5/10
Pike Press 14 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/10
Pike Press (Deep) 11 FOS
Shoulder Fly 30/11
Lean Over Fly 15/15
Pike Press 11 FOS
Shoulder Fly 35/10
Lean Over Fly 20/10
Deep Arnold Press 30/10
Upright Row Y Press (Lunge) 25/10
Side Throw Back on Bench 15/10 FULL
Deep Arnold Press 30/9
Upright Row Y Press (Lunge) 25/9
Side Throw Back on Bench 15/10 FULL
Sitting Bicep Curls 40/10
Forearm Curls 22.5/12
Lying Tricep Extensions 35/10
Sitting Bicep Curls 40/10
Forearm Curls 22.5/13
Lying Tricep Extensions 35/10
Incline Bicep Curls 40/9
Reverse Forearm Curls 17.5/10
Tricep Kickbacks 40/8
Incline Bicep Curls 40/8
Reverse Forearm Curls 17.5/10
Tricep Kickbacks 40/8
Bicep 21’s 25/777
Forearm Sandwich 12.5
Side‐Tri‐Rise 17 FULL
Bicep 21’s 25/777
Forearm Sandwich 12.5
Side‐Tri‐Rise 17 FULL
Crazy 8’s 15+
Off The Butt Forearm 15/15
Hammer Curls 20/15
Tricep Throws (w/2 Dumbbells) 37.5/8
Crazy 8’s 17.5

OOO.306 Plyocide
91/75 (165/135) 1005/68

OOO.105 30-15 Upper Body 7/13/11
PUSH UPS 30
WIDE PULL UPS 15
PUSH UPS 29
WIDE PULL UPS 15
MILITARY PUSH UPS 22
CHIN UPS 14
MILITARY PUSH UPS 18
CHIN UPS 13
WIDE PUSH UPS 20
CLOSE GRIP PULL UPS 12
WIDE PUSH UPS 16
CLOSE GRIP PULL UPS 11
DIAMOND PUSH UPS 12
CHIN UPS 13
DIAMOND PUSH UPS 12
CHIN UPS 12
STAGGERED PUSH UPS – L 15
SWITCH GRIP PULL UPS 12
STAGGERED PUSH UPS – R 15
SWITCH GRIP PULL UPS 11
PUSH UPS TO CHATARANGA – P 10
SWITCHED HANDS PULL UPS – RF 6
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 6

Insanity.10 Max Cardio
97/81 (175/147) 980/57

OOO.304 Base & Back
No Kip Pull Ups 15(2)
Plyo Frog Squats 23
Wide Leg Close Grip Chin Ups 7
Chair Jump Squats 15
Spinning Chin Ups (Switch Grip) 14
Plyo Runners Lunge 20
V-Pull Ups (L) 15
Spinning Fighter Squats 20
Kippy Pulls 13(2)
Jack-in-the-Box Knee Tucks 7
No Kip Pull Ups 9 neg
Plyo Frog Squats 20
Wide Leg Close Grip Chin Ups 6 neg
Chair Jump Squats 16
Spinning Chin Ups (Switch Grip) 15(1)
Plyo Runners Lunge 10
V-Pull Ups ( R) 14
Spinning Fighter Squats 18
Kippy Pulls 9
Jack-in-the-Box Knee Tucks 6

OOO.112 & 104 Shldrs & Arms
Pike Press 12 FOB
Military Press 45/10
6 Direction Shoulder Fly 7.5/10
Pike Press 12 FOB
Military Press 50/8
6 Direction Shoulder Fly 10/9
Pike Press (Deep) 10
Shoulder Fly 35/10
Lean Over Fly 10/13
Pike Press 10
Shoulder Fly 30/10
Lean Over Fly 15/10
Deep Arnold Press 30/8
Upright Row Y Press (Lunge) 25/8
Side Throw Back on Bench 25/8
Deep Arnold Press 30/8
Upright Row Y Press (Lunge) 25/8
Side Throw Back on Bench 25/8
Sitting Bicep Curls 40/9
Forearm Curls 17.5/12
Lying Tricep Extensions 35/8
Sitting Bicep Curls 40/9
Forearm Curls 22.5/12
Lying Tricep Extensions 35/8
Incline Bicep Curls 40/8
Reverse Forearm Curls 17.5/10
Tricep Kickbacks 35/10
Incline Bicep Curls 40/8
Reverse Forearm Curls 17.5/10
Tricep Kickbacks 35/10
Bicep 21’s 25/777
Forearm Sandwich 12.5
Side‐Tri‐Rise 16 FULL
Bicep 21’s 25/776
Forearm Sandwich 10
Side‐Tri‐Rise 16 FULL
Crazy 8’s 15
Off The Butt Forearm 15/15
Hammer Curls 15/15
Tricep Throws (w/2 Dumbbells) 35/10
Crazy 8’s 15

Insanity.02 Plyo Cardio Circuit
99/85 (180/154) 965/52

OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15(1)
PUSH UPS 28
WIDE PULL UPS 16
MILITARY PUSH UPS 21
CHIN UPS 13(2)
MILITARY PUSH UPS 16
CHIN UPS 12(1)
WIDE PUSH UPS 19
CLOSE GRIP PULL UPS 11
WIDE PUSH UPS 11
CLOSE GRIP PULL UPS 10
DIAMOND PUSH UPS 10
CHIN UPS 12
DIAMOND PUSH UPS 11
CHIN UPS 11
STAGGERED PUSH UPS – L 11
SWITCH GRIP PULL UPS 11
STAGGERED PUSH UPS – R 11
SWITCH GRIP PULL UPS 10
PUSH UPS TO CHATARANGA – P 10
SWITCHED HANDS PULL UPS – RF 15
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 11