Tuesday, August 15, 2017

Swolecall-A TEN HUT 2

WOD:
Strength-
3x15 GHD Sit-UPs-15 Back Ext
Work up to 3rm Wtd. Pull-Up-24kg
Got 1 clean one at 28kg but the 2nd rep chin didn't get over bar
3x5 Max Height Wallballs@15lbs
3x12 Bent Over Rows@60kg-20 Band Pull aparts
100 Tricep Band Pushdowns-(slow and controlled, break when u need but not more than 20 seconds)
Metcon-
3 RFT:
10 DL @100kg
21 Wallballs@30lbs
20 Cal Row
19 Toes to Bars
13:11

Monday, August 14, 2017

Swolecall-A TEN HUT 1

WOD:
LPO-
5-4-5-4-5-4 Front Squats@110kg-117kg
4-3-4-3-4 Hang Power Snatches@70-75kg
2 Power Cleans-2 Split Jerks@90kg
2 Power Cleans-2 Split Jerks@100kg
2 Power Cleans-2 Split Jerks@105kg
2 Power Cleans-2 Split Jerks@110kg
2x2 Power Cleans-2 Split Jerks@100kg
4x4 Deficit Snatch Deadlifts@115kg (Stdg on 25kg plate)

Friday, August 11, 2017

Gain Train 38

WOD:
Prep-
3x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
3x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
3x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
3x20 Renegade Rows@2-20kg
MetCon-
12 min AMRAP:
12 Strict HSPU-(Until 3rd round 12 th rep)
3 Rope Climbs
3 RMU
4 rds



Thursday, August 10, 2017

Gain Train 37

WOD:
Prep-
Start Front Squats
LPO-
6 Front Squats@110kg
5 Front Squats@117kg
5 Front Squats@117kg
5 Front Squats@116kg
5 Front Squats@115kg
4x4 No Feet Squat Snatches@60kg-65kg-70kg-75kg
4x4 No Feet Squat Cleans@90-95kg-100-105kg
5x3 No Feet Push Jerks@90kg-90kg-95kg-100kg-

Tuesday, August 8, 2017

Gain Train 36

WOD:
Prep-
3x10 Bent Over Rows@50kg
    10 Band Reverse Flyes
     10 Band Straight Arm Push Downs
    10 Hip Thrusts@120kg
Strength-
3x8 ES Inverted Kneeling KB Presses@12kg
3x8 Wtd. Pull-Ups@6kg in between legs
3x8 Barbell Curls@40kg-8 Slow Band Tri Ext (5 sec neg)
MetCon-
15 min. EMOM:
1-30m Sled @BW-93kg
2-5 35 inch ish Box Jumps
3-Banded CG Push Ups


Monday, August 7, 2017

Gain Train 35

WOD:
Prep-
3x8 ES KB Windmills@12kg
    8 ES KB SL RDL@12kg
    Forgot other one...couldn't do the old warm up, was sick of it.
LPO-
5x3 Snatch Deadlifts@110kg Hold last rep 10 seconds (wrist a little better but still don't want to do snatch and snatch balance hurts even more)
3 Power Cleans-3 Push Presses@80kg
3 Power Cleans-2 Push Presses@85kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@110kg -No misses :)
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg

Saturday, August 5, 2017

Gain Train 34

WOD:
Prep-

Start Front Squats
LPO-
6 Front Squats@110kg
5 Front Squats@117kg
3 Front Squats@117kg
4 Front Squats@116kg
4 Front Squats@115kg
5x3 Snatch Deadlifts@110kg Hold 3rd Rep for 10 seconds (wrist still hurts on snatches and hspu)
6x4 No Feet Squat Cleans@90-90-95(F2)-95-97kg-101kg
5x3 No Feet Push Jerks@90kg-90-95-97-100kg

Friday, August 4, 2017

Gain Train 33

WOD:
Prep-
5x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
5x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
5x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
Tried 15 min EMOM-5 STRICT HSPU, Wrist was hurting so stopped after 7th min,
5x5 Strict DB Presses@2-25kg
5x20 Renegade Rows@2-20kg
MetCon-
3 Rds For Time:
6 D-Ball Floor To Over Shoulder@70kg
9 Burpees
12 Toes to Bars
200m Row
9:52


Thursday, August 3, 2017

Gain Train 32

WOD:
Prep-
2x10 Band W's-5 W-Ys
    15 Band A's
    50m Waiter's Walk ES@16kg
    20 Wallballs@30lbs UB
    50m Front Rack KB Walk@2-16kg
LPO-
5x4 Snatch High Pulls@90kg
1 Power Snatch@70kg-then stopped, wrist was hurting
5x3 Clean Pulls@144kg
3 Power Cleans-3 Push Jerks@96kg
3 Power Cleans-2 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
2 Power Cleans-3 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg

Tuesday, August 1, 2017

Gain Train 31

WOD:
Prep-
3x10 Band Rows
    10 Band Rev Flyes
    10 Band Pulldowns
3x10 Hip Thrusts@120kg

Strength-
5x5 Box Jumps@35 ish inches
5x8 ES Kneeling Upside Down 1 Arm KB OH Presses@12kg
5x8 Wtd Pull-Ups@6kg MB in between feet
5x8 CG Band Push Up-8 Slow Tri Band Ext
8-8-8-8-7 Barbell Curls@40kg

Conditioning-
EMOM 10:
Cindy

Monday, July 31, 2017

Gain Train 30

WOD:
Prep-
3x10 ES KB Bottom Pos. Alt. OH Presses@2-16kg
    10 ES SL Bridges
      5 RKC Planks
    10 Handstand Scaption Push Ups
LPO-
8x3 Muscle Snatches-3 Drop Snatches@60kg
3 Power Cleans-3 Push Presses@80kg
3 Power Cleans-2 Push Presses@85kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@108kg(FPP)-108kg-108kg(FPP)
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg(F2)

Saturday, July 29, 2017

Gain Train 29

WOD:
Prep-

3x10 EL Stationary FR Lunges@2-16kg
    10 Scap Pull-Ups
    50m ES Waiter Walks@1-16kg
    5-20 inch SL Box Jumps ES
LPO-
6 Front Squats@110kg
5 Front Squats@117.5kg
4 Front Squats@117.5kg
5 Front Squats@115kg
4 Front Squats@115kg
6x4 No Feet Squat Snatches@70-70-70(F3)-75(F3)-75-75kg
6x4 No Feet Squat Cleans@90-90-95(F3)-95(F3)-100kg(F3)-100(F3)
5x3 No Feet Push Jerks@90kg-95-95-100kg(F1)100kg


Friday, July 28, 2017

Gain Train 28

WOD:
Prep-
5x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
5x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
5x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
15 min EMOM:
4 Strict HSPU
5x20 Renegade Rows@2-20kg
MetCon-
10-8-6-4-2
BMU
BJ@30' Inch
6:20-Matt
5:50-Daniel

Thursday, July 27, 2017

Gain Train 27

WOD:
Prep-
2x10 Band W's-5 W-Ys
    15 Band A's
    50m Waiter's Walk ES@16kg
    20 Wallballs@30lbs UB
    50m Front Rack KB Walk@2-16kg
LPO-
5x4 Snatch High Pulls@90kg
4-3-4-3-4-3 Power Snatches@72-76kg
5x3 Clean Pulls@144kg
3 Power Cleans-3 Push Jerks@96kg
3 Power Cleans-2 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
2 Power Cleans-3 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg

Tuesday, July 25, 2017

Gain Train 26

WOD:
Prep-
3x10 Band Rows
    10 Band Rev Flyes
    10 Band Pulldowns
3x10 Hip Thrusts@120kg
Strength-
5x5 Box Jumps@35 ish inches
5x8 ES Kneeling Upside Down 1 Arm KB OH Presses@12kg
5x8 Wtd Pull-Ups@6kg MB in between feet
5x8 CG Band Push Up-8 Slow Tri Band Ext
8-8-8-7-7 Barbell Curls@40kg
Conditioning-
For Time:
100 Cal Row
1 mile Assault Bike
8:20


Monday, July 24, 2017

Gain Train 25

WOD:
Prep-
3x10 ES KB Bottom Pos. Alt. OH Presses@2-16kg
    10 ES SL Bridges
      5 RKC Planks
    10 Handstand Scaption Push Ups
LPO-
8x3 Muscle Snatches-3 Drop Snatches@60kg
3 Power Cleans-3 Push Presses@78kg
3 Power Cleans-2 Push Presses@84kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@108kg(F)-108kg-108kg
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg

Saturday, July 22, 2017

Gain Train 24

WOD:
Prep-

3x10 EL Stationary FR Lunges@2-16kg
    10 Scap Pull-Ups
    50m ES Waiter Walks@1-16kg
    6-30 inch Box Jumps
LPO-
6x4 No Feet Squat Snatches@70-71-72-73-74-76kg
6x4 No Feet Squat Cleans@102(F3)-102-102-102(F1)-100-100kg
5x3 No Feet Push Jerks@90kg
3 FSquats@111kg
2 FSquats@111kg-Dead!!

Friday, July 21, 2017

Gain Train 23

WOD:
Prep-
5x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
5x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
5x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
10 min EMOM:
5 Strict HSPU
5x20 Renegade Rows@2-20kg
MetCon-
12 min EMOM:
4 BBJ Overs-1 LL RC
4 BBJ Overs-30 DU
4 BBJ Overs-7 Chest To Bars
4 BBJ OVers-7 WB@30lbs

Thursday, July 20, 2017

Gain Train 22

WOD:
Prep-
2x10 Band W's-5 W-Ys
    15 Band A's
    50m Waiter's Walk ES@16kg
    20 Wallballs@30lbs UB
    50m Front Rack KB Walk@2-16kg
LPO-
5x4 Snatch High Pulls@90kg
4-3-4-3-4-3 Power Snatches@70-75kg
5x3 Clean Pulls@143kg
3 Power Cleans-3 Push Jerks@96kg
3 Power Cleans-2 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
2 Power Cleans-3 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
Metcon-
3x2 Min Amrap-Rest 1 min, start where u left off:
15 Cals Assault Bike
15 Toes to Bars
15 Deadlifts@108kg
Total Rds-2 Rds, 19 reps


Tuesday, July 18, 2017

Gain Train 21/ROM WOD 96

WOD:
Prep-
3x10 Band Rows
    10 Band Rev Flyes
    10 Band Pulldowns
3x10 Hip Thrusts@120kg
Strength-
5x5 Box Jumps@35 ish inches
5x8 ES Kneeling Upside Down 1 Arm KB OH Presses@12kg
5x8 Wtd Pull-Ups@6kg MB in between feet
5x8 CG Band Push Up-8 Slow Tri Band Ext
8-8-7-7-7 Barbell Curls@40kg
ROM WOD-
"Priceless Passion"

Monday, July 17, 2017

Gain Train 20

WOD:
Prep-
3x10 ES KB Bottom Pos. Alt. OH Presses
    10 ES SL Bridges
      5 RKC Planks
    10 Handstand Scaption Push Up
LPO-
8x3 Muscle Snatches-3 Drop Snatches@60kg
3 Power Cleans-3 Push Presses@78kg
3 Power Cleans-2 Push Presses@83kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@101kg
3x1 Power Clean-1 Push Press@112kg(F)@110kg(F)108kg
5x3 Clean Pulls@142kg
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg

Friday, July 14, 2017

Gain Train 19

WOD:
Prep-
3x10 EL Static Lunges@2-12kg
    15 EL Std Band Leg Curls
    10 EL SL RDL@2-16kg
    3-35 inch Box Jumps
Strength-
4x5 Back Squats@122kg
Conditioning and Core:
EMOM-
3x
1-30m Sled@85kg
2-30m Farmer's Walks
3-50 Double Unders
4-10/15/17 Wallballs@30lbs
5-20 Alt. Sandbag FR Step Ups (last set did same leg-was dead)
6-Rest
7-Rest


Thursday, July 13, 2017

Gain Train 18

WOD:
MetCon-
10 min. EMOM
10 Cal Row-3 RMU
10 Cal Row-6 Strict HSPU
Prep-
3x10 Bench Supported Bent Arm Reverse Flyes-5 BSBARF+Prone Shoulder Presses@2-2kg
    5 Snatch Balances@20kg
    20 Alt. DB Snatches@20kg
    10 Shoulder Presses@20kg
LPO-
5x1 Squat Snatches-2 Hang Squat Snatches@70kg
5x1 Squat Clean-1 Hang Squat Clean@91kg
4x5 Snatch Push Presses@86kg
2x10 Wtd Chin-Ups@5kg
2x10 Wtd. Dips@5kg/7kg-10 Tate's Presses@2-15kg
ROM WOD-
"Thrive"

Tuesday, July 11, 2017

Gain Train 17/ROM WOD 95

WOD:
Prep-
2x10 PVC OH Wall Squats
    20 Band TKE
    10 Belt Squats@32kg
    10 Swings@32kg
    10m Lateral Band Walk
Strength-
5x4 Power Clean from High Blocks@80kg
4x5 Front Squats@96kg
3x2 Clean Pulls@137kg
Core-
3x10 Bar Rollouts w/ Abduction
ROM WOD-
"Finding Fire"

Monday, July 10, 2017

Gain Train 16

WOD:
Shoulder Prep-
3x20 Incline Bench Press@Bar
    Pallof Alphabet (Band)
   10 Ring Rollouts
   15 KBS-High Rows@2-16kg
Strength-
5x4 Power Snatches from High Blocks@63kg
4x5 Shoulder Presses@58kg
3x10 Bench Supported Rows-30 sec iso hold@2-24kg
3x10 Inc CG Bench Presses@70kg-10 DB Bicep Curls@2-15kg

Saturday, July 8, 2017

Gain Train 15

WOD:
Prep-
3X10 Band Y-W-T-A
     10 ES Alt DB Curl and Presses@2-8kg
     10 Jumping Band Slams
     10 sec Handstand Hold
Strength-
3xME Wtd. Pull-Ups@20lbs-10-8-5
3xME Wtd. Ring Dips-12-10-9
MassCon-
"Deck of Death 4"
For Time-
Hearts-HSPU
Spades-KB SDHP@22kg
Clubs-Ring Push Ups
Diamonds-Ring Rows Low

Friday, July 7, 2017

Gain Train 14/ROM WOD 94

WOD:
Prep-
3x10 EL Static Lunges@2-12kg
    15 EL Std Band Leg Curls
    10 EL SL RDL@2-16kg
    3-35 inch Box Jumps
Strength-
ME Back Squats@157kg-4 REPS
5x30m Sled@90kg-(This felt light)
Conditioning and Core:
100 FR Step Ups@80ish lbs Sandbag
1st Break-25 Cal Assault Bike
2nd Break-25 Wallballs@30lbs
15:01
ROM WOD-
"Bridge the Gap"

Thursday, July 6, 2017

Gain Train 13

WOD:
Prep-
3x10 Bench Supported Bent Arm Reverse Flyes-5 BSBARF+Prone Shoulder Presses@2-2kg
    5 Snatch Balances@20kg
    20 Alt. DB Snatches@20kg
    10 Shoulder Presses@20kg
LPO-
ME Squat Snatches@81kg-5
ME Squat Cleans@110kg-3
ME Snatch Push Presses@100kg-5
MET CON-
"Freddy Krueger"
21-15-9
KBS@32kg
Burpees
3:36


Wednesday, July 5, 2017

Tuesday, July 4, 2017

Gain Train 12

WOD:
Prep-
2x10 PVC OH Wall Squats
    20 Band TKE
    10 Belt Squats@32kg
    10 Swings@32kg
    10m Lateral Band Walk
Strength-
ME Power Clean from Low Blocks@104kg-4
ME Front Squats@124kg-4
4x3 Clean Deadlifts@164kg
Core-
4x10 Bar Rollouts w/ Abduction

Monday, July 3, 2017

Gain Train 11

WOD:
Shoulder Prep-
3x20 Incline Bench Press@Bar
    Pallof Alphabet (Band)
   10 Ring Rollouts
   15 KBS-High Rows@2-16kg
Strength-
ME Power Snatches from Low Blocks@74kg-4 reps
ME Shoulder Presses@70kg-5 reps
5x10 Bench Supported Rows-30 sec iso hold@2-24kg
5x10 Inc CG Bench Presses@70kg-10 DB Bicep Curls@2-15kg

Saturday, July 1, 2017

Gain Train 10

WOD:
Prep-
3x10 Bench Supported Bent Arm Reverse Flyes-5 BSBARF+Prone Shoulder Presses@2-2kg
    5 Snatch Balances@20kg
    20 Alt. DB Snatches@20kg
    10 Shoulder Presses@20kg
LPO-
5x3 Squat Snatches@74kg
5x2 Squat Cleans@104kg
4x1 Hang Squat Cleans@90kg
3x20 Band Pull Aparts
3x20 Band Shoulder Presses


Friday, June 30, 2017

Gain Train 9/ROM WOD 92

WOD:
Prep-
3x10 EL Static Lunges@2-12kg
    15 EL Std Band Leg Curls
    10 EL SL RDL@2-16kg
    3-35 inch Box Jumps
Strength-
5x3 Back Squats@144kg
5x30m Sled@85kg
5x10 FR Sandbag Step Ups@95lbs??
Conditioning and Core:
2X
2 min. AMRAP 
Assault Bike-40.8 cals/37.8 cals
2 min. Rest
2 min. AMRAP 
Push Ups-73/55
2 min. Rest
2 min. AMRAP 
Double Unders-135/143
2 min. Rest
ROM WOD-
"One Step At a Time"

Thursday, June 29, 2017

Wednesday, June 28, 2017

Gain Train 8

WOD:
Shoulder Prep:
3x5 Strict HSPU
    5 Chest to Bars
   10 Hollow Body Band St Arm Pulldowns
   10 Band Face Pulls-Pull Aparts
Strength:
5x3 Snatch Push Presses@91kg
5x8 Wtd. Chin Ups@7.5kg
8-8-8-8-7 Wtd Dips@7.5kg-10 Tate's Press@2-15kg (superset)
MetCon:
TC-20 min. (9 sets of rowing)
21-15-9
Toes To Bars
200m Row (after each set)
15-12-9
Wallballs @30lbs
200m Row (after each set)
9-6-3
Bar Muscle Ups
200m Row (after each set)
18:41

Tuesday, June 27, 2017

Gain Train 7/ROM WOD 90

WOD:
Prep-
2x10 PVC OH Wall Squats
    20 Band TKE
    10 Belt Squats@32kg
    10 Swings@32kg
    10m Lateral Band Walk
Strength-
5x3 Power Clean from Blocks@96kg
5x3 Front Squats@113kg
5x3 Clean Deadlifts@160kg
Core-
4x10 Bar Rollouts w/ Abduction
ROM WOD-
"Back For More"

Monday, June 26, 2017

Gain Train 6

WOD:
Shoulder Prep-
3x20 Incline Bench Press@Bar
    Pallof Alphabet (Band)
   10 Ring Rollouts
   15 KBS-High Rows@2-16kg
Strength-
5x3 Power Snatches from High Blocks@68kg
5x3 Shoulder Presses@64kg
5x10 Bench Supported Rows-30 sec iso hold@2-24kg
5x10 Inc CG Bench Presses@70kg-10 DB Bicep Curls@2-15kg (Last set 7 reps CGB)

Saturday, June 24, 2017

Gain Train 5/ROM WOD 89

WOD:
Prep-
3x10 Bench Supported Bent Arm Reverse Flyes-5 BSBARF+Prone Shoulder Presses@2-2kg
    5 Snatch Balances@20kg
    20 Alt. DB Snatches@20kg
    10 Shoulder Presses@20kg
LPO-
7x3 Squat Snatches@68kg
7x3 Squat Cleans@94kg
4x10 Split Jerks@60kg
ROM WOD-
"The Long Haul"

Friday, June 23, 2017

Gain Train 4/ROM WOD 88

WOD:
Prep-
3x10 EL Static Lunges@2-12kg
    15 EL Std Band Leg Curls
    10 EL SL RDL
    3-35 inch Box Jumps
Strength-
7x3 Back Squats@132kg
5x30m Sled@80kg
4x10 FR Sandbag Step Ups@95lbs??
Conditioning and Core:
5x20 sec. Assault Bike Sprints..rest 1:40
10x10m Farmer's Walks@2-40kg
ROM WOD-
"Serenity Throughout"

Thursday, June 22, 2017

Gain Train 3

WOD:
Shoulder Prep:
3x5 Strict HSPU
    5 Chest to Bars
   10 Bar Pullovers@15kg (mobility and stability)
   10 Band Face Pulls-Pull Aparts
Strength:
7x3 Snatch Push Presses@83kg
10-10-8-7 Wtd. Chin Ups@5kg
10-10-9-8 Wtd Dips-10 Tate's Press@2-15kg (superset)
MetCon:
5 rds. For Time-
10 WBS@30lbs
10 Cal Row
10 Toes to Bars
9:54

Wednesday, June 21, 2017

Tuesday, June 20, 2017

Gain Train 2/ROM WOD 87

WOD:
Prep-
2x10 PVC OH Wall Squats
    20 Band TKE
    10 Belt Squats@32kg
    10 Swings@32kg
    10m Lateral Band Walk
Strength-
7x3 Power Clean from Blocks@88kg
7x3 Front Squats@103kg
4x3 Clean Deadlifts@160kg
Core-
3x10 Bar Rollouts w/ Abduction
ROM WOD-
"Not Satisfied"

Monday, June 19, 2017

Gain Train 1

WOD:
Shoulder Prep-
3x20 Incline Bench Press@Bar
    Pallof Alphabet (Band)
   10 Ring Rollouts
   15 KBS-High Rows@2-16kg
Strength-
7x3 Power Snatches from High Blocks@62kg
7x3 Shoulder Presses@58kg
4x10 Bench Supported Rows-30 sec iso hold@2-24kg
4x10 Inc CG Bench Presses@70kg-10 DB Bicep Curls@2-15kg

Saturday, June 17, 2017

Ready and Able 35

WOD:
Prep-
3x10 Y-W-T-A Band
    1 Legless Rope Climb
    10 DB Thrusters@2-12.5kg
LPO-
5x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@55kg (No hook)
5x2 Muscle Cleans-2 Push Presses@75kg
4x2 Snatch Pulls-Snatch High Pull (Attempted hehe)@105kg-20 Band Pull Aparts
Core-
3 min Max Distance:
Farmer's Walk@2-40kg
135m

Friday, June 16, 2017

Ready and Able 34/ROM WOD 86

WOD:
Prep-
3x3 TGU ES@16kg
    5 RKC Planks (3 sec Contraction)
    15 Band Leg Curls
    5 Russian -5 American Swings@32kg
Strength-
4x5 Back Squats@122.5kg
3x35 sec Skillmill Low Push to 25 sec Sprint
Metcon-
10 min. AMRAP
20 Russian Swings@32kg
15 Wallballs@30lbs
10 Box Jumps
3 Rds, 25 reps
ROMWOD-
"Beyond Limits"

Thursday, June 15, 2017

Wednesday, June 14, 2017

Ready and Able 33

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
4x5 Shoulder Presses@56kg
10-10-10 Ring Pull-Ups (strict)
10-10-10 Ring Dips (strict/kipping mu to arrive)
Metcon-
21-15-9
HSPU
Push Presses@40kg
Push Ups
8:28

Tuesday, June 13, 2017

Ready and Able 32/ROM WOD 84

WOD:
LPO/Strength-
6x3 Clean and Jerks (Power)@87kg every 90 sec
4x5 Front Squats@95kg
3x2 Clean Pulls@140kg
Core-
2x15 Toes to Bars
ROM WOD-
"New Day, New Opportunity"

Monday, June 12, 2017

Ready and Able 31

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
5x4 Power Snatches every 90 seconds@60kg
Strength-
3x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
3x10 CG Bench@70kg-15 Band Tri Ext
3x12 Hammer Curl-Bent Arm Lateral Raise-Punch@2-7.5kg

Saturday, June 10, 2017

Ready and Able 30

WOD:
Prep-
3xWalk Up Big Flight of Stairs holding 20kg KB w/ Slingshot
Strength-
5x8 Back Squats@70kg-5 sec Eccentric descent-5 sec pause in bottom
100 Reverse Goblet Lunges@20kg
4x15 Side Bends@20kg

Friday, June 9, 2017

Ready and Able 29

WOD:
Shoulder Care-
3x10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
10 Shoulder Presses@44kg
5 Shoulder Presses@52kg
3 Shoulder Presses@60kg
ME Shoulder Presses@70kg-3
10-10-10-9-10 Pull-Ups (strict)
10-10-10-10-10 Ring Dips (strict)
100 DB Presses@2-7kg

Wednesday, June 7, 2017

Ready and Able 28

WOD:
LPO-
6x3 Squat Snatches@60kg
6x2 Squat Cleans-2 Split Jerks@80kg

Tuesday, June 6, 2017

Ready and Able 27/ROM WOD 83

WOD:
LPO/Strength-
5 Front Squats@80kg
3 Front Squats@90kg
2 Front Squats@100kg
1 Front Squat@110kg
ME Front Squats@115kg-7
5x2 Clean Pulls@140kg
Conditioning/Core-
20-30-40-20-30-40m Sled Pull@70kg
Rest as needed in between sets
10x5 Toes to Bars
ROM WOD-
"Choose Happy"

Monday, June 5, 2017

Ready and Able 26

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
Power Snatches
5@40kg
3@50kg
2@60kg
1@65kg
ME@70kg-8 reps
Power Clean and Push Jerk
5@70kg
3@80kg
2@90kg
ME@100kg-8 reps
Strength-
5x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
5x10 CG Bench@70kg-15 Band Tri Ext
100 Hammer Curl-Bent Arm Lateral Raise-Punch@2-5kg

Friday, June 2, 2017

Ready and Able 25/ROM WOD 82

WOD:
Shoulder Care-
3x10 Handstand scap push-ups on KBs
3x5 Stationary Lunges ES@2-12kg
3x10 Wallballs@30lbs
LPO-
4x5 Back Squats@135kg
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@55kg
EMOM-
2 Power Cleans@80-85-90-95-100-105-110-115kg(F1)
4x2 Snatch Pulls@105-105-110-110kg-Active Rest 25 Band Pull Aparts
ROMWOD-
"Prone for Greatness"

Thursday, June 1, 2017

Ready and Able 24/ROM WOD 81

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
4x5 Shoulder Presses@62kg
10-10-10-10 Ring Pull-Ups (strict)
10-10-10-9 Ring Dips (strict/kipping mu to arrive)
Metcon-
4x20 sec. ME:
Skillmill Sprint (like trueform runner)
rest as needed
4x20 sec. Row-ME Deficit Kipping HSPU:2-9-6-6
rest as needed
ROMWOD-
"Abiding"

Tuesday, May 30, 2017

Ready and Able 23

WOD:
LPO-
4x5 Clean and Jerks (power)@90kg
4x5 Front Squats@105kg
4x2 Clean Pulls@140kg
Conditioning-
For Time:
50 Wallballs@20lbs
40 Toes to Bars
30 Cal Row
20 Cal Assault Bike
9:56


Monday, May 29, 2017

Ready and Able 22

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
4x5 Power Snatches@62kg
Strength-
4x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
4x10 CG Bench@62kg-15 Band Tri Ext
4x10 Hammer Curl-Bent Arm Lateral Raise-Punch@2-7.5kg

Saturday, May 27, 2017

Ready and Able 21

WOD:
Prep-
3x10 Wallballs@30lbs
    1 Legless Rope Climb
    10 Side lying DB Ext. Rotation
LPO-
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@50kg
EMOM-2 Muscle Cleans@60-65-70-75-80-85-90-95-100(F1)
5x3 Snatch Pulls@100kg-20 Band Pull Aparts

Friday, May 26, 2017

Ready and Able 20/ROM WOD 79

WOD:
Shoulder Care-
3x10 Handstand scap push-ups on KBs
3x5 Stationary Lunges ES@2-12kg
3x3 ES Turkish Get Ups@12kg
Strength-
6x5 Back Squats@122.5kg
Conditioning-
3 RFT (TC16')
400m Run
40 GHD Sit-Ups
7 Deadlifts@140kg
15:46
ROMWOD-
"D3"

Thursday, May 25, 2017

Ready and Able 19/ROM WOD 78

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 Push to Rotation@2-5kg DB
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
6x5 Shoulder Presses@52.5kg
10-10-8-8 Ring Pull-Ups (strict)
10-10-10-8 Ring Dips (strict/kipping mu to arrive)
Metcon-
5x60 sec. ME:
15 Cal Row
MAX BMU
rest as needed
0-2-2-1-3
ROMWOD-
"Watering Can"

Tuesday, May 23, 2017

Ready and Able 18

WOD:
LPO-
6x5 Clean and Jerks (power)@80kg
6x5 Front Squats@95kg
5x3 Clean Pulls@130kg
Core-
4x10 Strict Toes To Bars
4x5 GHR

Monday, May 22, 2017

Ready and Able 17

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    15 Wtd. Passthroughs@2kg
    10 ES Plank w/1 Arm Foam Roll Slide
LPO-
6x5 Power Snatches@55kg
Strength-
4x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
4x10 CG Bench@55kg-15 Band Tri Ext
4x15 Hammer Curl-Bent Arm Lateral Raise-Punch@2-5kg

Saturday, May 20, 2017

Ready and Able 16

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x10 Handstand scap push-ups on KB
LPO-
4-3-4-3-4-3 Power Snatches@50-55kg
6x2 Power Cleans-2 Push Jerks@75kg-80kg
Strength-
5x5 Back Squats@110kg-10 Pullovers@25kg
3x2-20m Farmer's Walks@2-32kg-20 Band Pull Aparts


Thursday, May 18, 2017

Ready and Able 15/ROM WOD 76

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
LPO-
5x5 Power Cleans From Blocks@70kg
Strength-
5x5 Pull-Ups-5 Ring Dips (Strict)
2x10 Alt. KB Curls@2-16kg
METCON-
4x5 min. AMRAP/3 min. Rest:
3-6-9-12
Wallballs @30lbs
HSPU
Box Jumps-24'
Toes To Bars
Cal Row
61-75-81-67
ROM WOD-
"Long Feather"

Tuesday, May 16, 2017

Ready and Able 14/ROM WOD 74

WOD:
Strength-
5x5@93kg Front Squat
5x3 Clean DL@140kg
3x15 GHD Sit-ups
Conditioning-
4x30 sec ME Sled Pull@75kg (25m ish each)
Rest as needed
    30 sec ME Airbike (12.5-11.5-16-16.5 cals)
ROM WOD-
"Harmony"

Monday, May 15, 2017

Ready and Able 13

WOD:
Shoulder Care-
3x10 Band Y-W-T-A
    10 KB Upside down Shoulder Presses@8kg
    10 Codman Exercise
LPO-
8x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@50kg
6x5 Snatch High Pulls From Blocks@70kg
Strength-
3x8 Bent Over Rows@76kg
4x1 Legless Rope Climbs
3x15 Bicep Curls@30kg
3x20 Skullcrushers@30kg

Saturday, May 13, 2017

ROM WOD 73/Ready and Able 12

ROM WOD-"Doubled Over"

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x10 Handstand scap push
LPO-
4-3-4-3-4-3 Power Snatches@45-50kg
6x2 Power Cleans-2 Push Jerks@70kg-75kg-70kg-75kg-75kg-80kg
6X3 Clean Pulls@130kg-Active rest 20 Band Pull Aparts


Friday, May 12, 2017

ROM WOD 72/Ready and Able 11

ROMWOD-"Pigeons, puppies and frogs".
i did rom wod at 9:30 and the wod at 13:30, I don't stretch b4 wkouts

WOD:
Max Effort Back Squats@130kg-15
METCON-
1-15 For Time:
30 lbs Wallballs
Airbike
Remo
30:01
Daniel Martins me ganhou

Farmer's Walk-Ladeira @2-12kg


Thursday, May 11, 2017

Ready and Able 10

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
    1-2-3-8 Bar MU
LPO-
3 Power Cleans From Blocks@60kg
3 Power Cleans From Blocks@70kg
2 Power Cleans From Blocks@80kg
1 Power Clean From Blocks@90kg
ME Power Cleans From Blocks@93kg-3
Strength-
1x5 Pull-Ups-5 Ring Dips (Strict)
1x3 Wtd. Pull-Ups@5kg-3 Wtd. Ring Dips@5kg (Strict)
2x ME Wtd. Pull-Ups@8kg-8-7
2x ME Wtd. Ring Dips@8kg-12-8
4x10 Alt. KB Curls@2-16kg
METCON-
Tabata-
ManMakers @2-16kg (2 each)
Tabata-
Burpees To Toes To Bars- 4-4-4-3-4-3-3-4

Wednesday, May 10, 2017

Tuesday, May 9, 2017

Ready and Able 9/ROM WOD 70

WOD:
Strength-
5-3-1-1 Front Squats@80kg-90kg-95kg-100kg
Max Effort Front Squat@102kg-12 reps
5x3 Clean Pulls@126kg
5x15-20m Sled @102.5kg
50 GHD Sit-ups@12kg
ROM WOD-
"Binary"

Monday, May 8, 2017

Ready and Able 8

WOD:
Shoulder Care-
3x10 Band Y-W-T-A
    10 Alt. DB Shoulder Presses@10kg
    10 Codman Exercise
LPO-
8x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@40kg
Strength-
Max Effort Bent Over Rows@90kg-7 reps
1-2-3 Legless Rope Climbs
METCON-
5x 5 min AMRAP:
20 Cal Row
3 RMU
3 HSPU
3 Rope Climbs
Rest 4 min. in between, start where u stopped.
6 Rds, 20 cals, 3, 3, 1 Rope Climb

Friday, May 5, 2017

Ready and Able 7

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x20 Ring Rollouts
LPO-
8x4 Muscle Snatches-4 OHS@40kg
3x8 Back Squats@127kg
METCON-
3x For Time:
25 Cal Air Bike
12 Deadlifts@70kg
8 Cleans@70kg
Rest 90 sec.

11:09



Thursday, May 4, 2017

Ready and Able 6

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
    1-3-6-5 Bar MU
LPO-
8x3 Power Cleans From Blocks@84kg
Strength-
Every 90 sec x10:
4 Wtd. Pull-Ups@5kg-4 Wtd. Ring Dips@5kg
4x10 Alt. KB Curls@2-16kg
METCON-
5x30 sec. AMRAP
8 Push Presses@2-16kg KB
Max Cal Row
5-6-7-6-7

Wednesday, May 3, 2017

Tuesday, May 2, 2017

Ready and Able 5/ROM WOD 69

WOD:
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@40kg
8x3 Front Squats@96kg
4x3 Clean Pulls@125kg
5x20m Sled Drags@95kg
5x8 Wtd GHD Sit-Ups@7.5kg

ROM WOD-"Split Twist" Stopped after the frog

Monday, May 1, 2017

Ready and Able 4

WOD:
3x10 Band Y-W-T-A
    10 Alt. DB Shoulder Presses@10kg
    10 Codman Exercise

4x10 Bent Over Rows@75kg-10 Bent Over 1 Arm KB Rows@20kg
4x20 CG Push Ups-20 Stdg Preacher Cable Curls
3x10 Shrugs@2-20kg


Sunday, April 30, 2017

Ready and Able 3 (Sitio Stump Session)

For about 90-120 minutes dragging heavy stumps up and down hills...
Then Cold thermogenesis in pool mixed with sauna for 40 min.

Saturday, April 29, 2017

Friday, April 28, 2017

Ready and Able 2

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x20 Ring Rollouts
LPO-
4x5 Squat Snatches@50kg
4x5 Squat Cleans@70-kg
4x5 Split Jerks@40kg
5x8 Back Squats@114kg
METCON-
For Time (12 Min. Cap):
150 DU
75 WB
50 Cal Air Bike
9:58


Thursday, April 27, 2017

Ready and Able 1/ROM WOD 67

WOD:
3x10 Band Y-W-T-A
3x10 Rotator Cuff (Int. and Ext Rotation)
3x20 Ring Scap Push Ups
10 Bar MU

8x5 Power Cleans From Blocks@76kg
10 min. EMOM
3 Wtd. Pull-Ups-3 Ring Dips@5kg

4x10 Alt. KB Curls@2-16kg

Tabata Mix:
GHD Sit-Ups
Row

GHD-9-9-6-6-6-6-6-6-
Row-4-5-6-7-6-7-6-7

3x15 Side Bends@24kg

ROM WOD-"Persephone"

Wednesday, April 26, 2017

Tuesday, April 25, 2017

A Fragile Shoulder 29/ROM WOD 65

WOD:
8x5 Front Squats@88kg
4x10 Hip Thrusts@120kg
5x20m Sled@90kg
4x10 MB Sit-Up Throws@6kg

ROM WOD-"Halfway There"

Monday, April 24, 2017

A Fragile Shoulder 28/ROM WOD 64

WOD:
3x10 Band Y-W-T-A
    10 Band Sh Presses
    10 es Codman Exercise @16kg
    10m X-Walk

6x5 Muscle Snatches@50kg
6x5 Snatch High Pulls From Blocks@70kg
4x10 Bent Over Rows@70kg-3/4 Legless Rope Climb-10ES 1 Arm Rows@20kg
4x10 Band Close Grip Push-Ups-10 Band Curls

ROM WOD-"Sweet Spot"

LATER:
5x30 sec Bicycle Sprints , rest as needed

Saturday, April 22, 2017

A Fragile Shoulder 27

WOD:
3x4 Power Snatches@50kg
3x3 Power Cleans@70kg
1x1 Power Clean@90kg

3x4 min. AMRAP:
10 Cal Air Bike
10 Burpees
rest 2 min.

3-3-3

Friday, April 21, 2017

A Fragile Shoulder 26

WOD:
3x8 Ring Dips (strict)
3x8 Pull-Ups (strict)
3x10 Prone Reverse Flyes-5 Prone Reverse Flyes to Press@2-5kg-drope set repeat with 2-2kg🔥🔥🔥
3x10 Bar Curls@40kg
3x12 Skullcrushers@40kg

For Time:
50 Strict Toes to Bars
Every Break-15 Wallballs@20lbs-15 Russian Swings@32kg
12:26



Thursday, April 20, 2017

A Fragile Shoulder 25/ROM WOD 63

WOD:
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
    10 ES Ball Circles
    10 ES Side Plank w/ Rotation then Row
    10 ES Renegade Cobras
    10 Ring Pikes

3x8 Front Squats@80-84-88kg
4x5 Clean Pulls@118kg
2x15 Bulgarian Split Squats@50kg

Tabata:
Farmer's Walk@2-40kg
rest as needed-
Tabata:
Farmer's Walk@2-32kg

ROM WOD-"Posterior"

Wednesday, April 19, 2017

Tuesday, April 18, 2017

A Fragile Shoulder 24

WOD:
3x10 Band Y-W-T-A
3x10 DB Side Lying Ext. Rotations
3x8 Floor Presses@80kg (Didn't feel too good on shoulder)
3x10 Bench Supported Rows@2-24kg-15 Band Pull Aparts
75 Barbell Curls@20kg (rest when needed, but not longer than 20 sec)
75 Skull Crushers@20kg (rest when needed, but not longer than 20 sec)

For Cals/Distance:
ROW-10x30 sec. Max Effort-60 sec. off
1810m/133 cals

Monday, April 17, 2017

A Fragile Shoulder 23/ROM WOD 61

WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@40kg
3x8 Back Squats@100kg-108kg-116kg
2x15 RDL@115kg
2x15 GHD Sit Ups
2x15 Back Ext

ROM WOD-"Super Shoulders"

Saturday, April 15, 2017

A Fragile Shoulder 22

WOD:
Banded Y-T-A 3x10
10x5 Ring Dips-5 Strict Pull-Ups
4x10 Bent Over Rows@60ish Kg-15 Banded W's
4x6 Barbell Curls@45ishkg-12 DB Kickbacks@2-7kg-15 CG Push-Ups
10x30m Hill Sprints (rest 1-1.5min)
10x6 KB Jumps@22kg rest 20 sec

Thursday, April 13, 2017

A Fragile Shoulder 21/ROM WOD 58

WOD:
Front Squats
5@80kg
3@90kg
Max Rep@100kg-10 reps

3x15 Bulgarian Split Squats@55kg

4 Min AMRAP:
21-15-9
Row Cals
Wallballs
rest 3 min.
4 Min AMRAP:
50-40-30-20-10 Double Unders
1-2-3-4-5 Power Cleans@65kg
rest 3 min.
21-15-9
Row Cals
Wallballs
rest 3 min.
4 Min AMRAP:
50-40-30-20-10 Double Unders
1-2-3-4-5 Power Cleans@65kg

67-174-73-195

ROM WOD-"Joan Of Arc"

Wednesday, April 12, 2017

A Fragile Shoulder 20

WOD:
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
    10 ES Band Circles
    10 ES Side Plank w/ Rotation then Row
    10 ES Renegade Cobras
    10 Ring Pikes

3x3 Power Snatches-3 OHS@BAR
3x3 Squat Cleans-3 Split Jerks@BAR
3x5 Snatch Pulls

Tabata:
Airbike-62.2 Cals
Rest as needed-
Tabata:
Airbike-62.3 Cals

Tuesday, April 11, 2017

A Fragile Shoulder 19/ROM WOD 57

WOD:
4x10 Band External Rotations
3x10 ED ES Codman Exercise

42 min. EMOM
1-5 Strict Ring Pull-Ups
2-10 Ring Rows
3-15 Barbell Curls@25kg
4-50 Double Unders/20 Box Jumps/10 Burpees Over Bench
5-5 ES Upside Down KB Press@8kg
6-10 Banded Push-Ups
7-15 Band Tricep Ext

ROM WOD-"Just Right"

Monday, April 10, 2017

A Fragile Shoulder 18 (Crossfit Terrace)

WOD:
Shoulder Rehab Protocol A-
3x5 ES Hand Lateral Walking w/MB 30 sec rest
    10 ES Mt. Climber on Rings sec rest
    Band Alphabet
    10 ES SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    10m Bear Crawl

WL Test w/Bar only
3x3 Muscle Snatches-3 Snatch Push Presses
3x3 Power Cleans-3 Thrusters
3x5 Snatch High Pulls

Back Squats
5@90kg
3@115kg
Max Rep@125kg-15 reps

3x15 Deadlifts@125kg
4x10 Weighted Sit-Ups@24kg
3x10 ES SL RDL@24kg

Friday, April 7, 2017

A Fragile Shoulder 17

WOD:
3x10 ES Codman Exercise
3x10 Prone Shoulder Presses on Bench@2-2kg

10 Min. EMOM:
3 Front Squats@90kg

10x30 sec Max Effort Row, rest 105 sec in between
10x20m Farmer's Walks @2-32kg

Thursday, April 6, 2017

A Fragile Shoulder 16/ROM WOD 56

WOD:
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
    10 ES Band Circles
    10 ES Side Plank w/ Rotation then Row
    10 ES Renegade Cobras
    10 Ring Pikes

5x10 Bench Supported Rows@2-24kg-15 W's@2-2kg
4x8 Barbell Curls@40kg
4x12 Bar Skull Crushers-12 Serratus Pushes@40kg

ROM WOD-"Shoulder Day"

Wednesday, April 5, 2017

A Fragile Shoulder 15

WOD:
20  5 sec Isometric Side Lying DB External Rotations
WL Test w/Bar only
3x3 Muscle Snatches-3 Snatch Push Presses
3x3 Muscle Cleans-3 Push Presses
3x5 Snatch High Pulls

EMOM 10 MIN. 
3 Clean Deadlifts@140kg

3x15 Bulgarian Split Squats@50kg
3x15 Stdg Calf Raises@100kg

10x5 KB Jumps@24kg rest 30 seconds
10x12m Backward Sled Drag@50kg


Tuesday, April 4, 2017

A Fragile Shoulder 14/ROM WOD 55

WOD:
4X10 Band External/Internal Rotation

Shoulder Rehab Protocol A-
3x5 ES Hand Lateral Walking w/MB 30 sec rest
    10 ES Mt. Climber on Rings sec rest
    Band Alphabet
    10 ES SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    10m Bear Crawl

 10 min. EMOM-3 Pendlay Rows@80kg
100 Barbell Curls-Rest as needed, but not longer than 20 sec.
100 Band Tricep-Rest as needed, but not longer than 20 sec.

5x4 Min AMRAP:3 Min Rest In between Rds:
5 Box Jumps 30 inch
5 Cal Air Bike
5 Cal Row
5 Box Jumps 30 inch
10 Cal Air Bike
10 Cal Row
5 Box Jumps 30 inch
15 Cal Air Bike
15 Cal Row
5 Box Jumps 30 inch
20 Cal Air Bike
20 Cal Row.....
After each set start where u left off...

29 cals of the 35 cal bike set

ROM WOD-"Get Down"

Monday, April 3, 2017

A Fragile Shoulder 13

WOD:
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
    10 ES Band Circles
    10 ES Side Plank w/ Rotation then Row
    10 ES Renegade Cobras
    10 Ring Pikes

10 min EMOM- 3 Back Squats@112.5kg
3x15 Deadlifts@112.5kg
4x10 Wtd. GHD Sit-Ups@20lbs
3x15 Wtd. Back Ext.

Sunday, April 2, 2017

Saturday, April 1, 2017

A Fragile Shoulder 12

WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
2x10 Each Direction Codman Exercise@12kg

Shoulder Rehab Protocol A-
3x5 ES Hand Lateral Walking w/MB 30 sec rest
    10 ES Mt. Climber on Rings sec rest
    Band Alphabet
    10 ES SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    10m Bear Crawl

10 min. EMOM- 5 Front Squats@80kg
Tabata Row-64 Cals

Friday, March 31, 2017

A Fragile Shoulder 11

WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg

Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
    10 ES Band Circles
    10 ES Side Plank w/ Rotation then Row
    10 ES Renegade Cobras
    10 Ring Pikes

4x10 Bench Supported Rows@2-20kg-15 Bench Supported W's @2-2kg
4x10 Barbell Curls@40kg
4x12 Skull Crushers-12 Serratus Push@40kg

10x 30 sec Assault Bike
rest 2 min.

Thursday, March 30, 2017

A Fragile Shoulder 10/ROM WOD 54

WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
2x10 Each Direction Codman Exercise@12kg

Shoulder Rehab Protocol A-
3x30 sec Hand Lateral Walking w/MB 30 sec rest
    30 sec Mt. Climber on Rings sec rest
    30 sec Band Alphabet 30 sec off other side 30 sec off
    30 sec SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
    30 sec Bear Crawl

10 min. EMOM- 5 Deadlifts@125kg
3x15 Bulgarian Split Squats@45kg
2 min AMRAP-Std Calf Raises@45kg-107 reps

Every 30 sec OTM 4 KB Jumps@24kg
10x 10M Backwards Sled Run@50kg rest 30 sec

ROM WOD-"Dont Back Down"

Tuesday, March 28, 2017

A Fragile Shoulder 9/ROM WOD 53

WOD:
5x10 Rotator (Int and Ext Rotation)

40 Min EMOM:
1-15 Cal Row
2-10 Band Chest Press (Only thing I'm supposed to do for chest at the moment)
3-10 DB Skull Crushers@2-15kg
4-20 Hollow Rocks
5-15 Cal Row
6-10 Ring Rows (Horizontal)
7-10 DB Bicep Curls@2-15kg
8-30 sec Side Plank hold es

ROM WOD-"Split Up"


Monday, March 27, 2017

A Fragile Shoulder 8 (J2.0 Start)

WOD:
4x5 Box Jumps@30-30 + 25 kg plate-30+2-25kg Plate-30+2-25kg Plates
10 min EMOM- 5 Back Squats@100kg
3x15 Deadlifts@100kg
4x10 Wtd. GHD Sit-Ups@20lbs
3x15 Wtd. Back Ext.

Saturday, March 25, 2017

A Fragile Shoulder 7/ROM WOD 52

WOD:
5x10 Rotator (Int and Ext Rotation)
5x10 Band Rows
5x10 Band Chest Presses
5x10 DB Bicep Curls@12.5kg
5x10 DB Skull Crushers@12.5kg

ROM WOD-"5 Pigeons"


Friday, March 24, 2017

A Fragile Shoulder 6

WOD:
10 rds For Time:
9 Cal Row
35 Double Unders
11:58

21-15-9
Cal Row
30 Inch Box Jumps
5:37


Thursday, March 23, 2017

A Fragile Shoulder 5/ROM WOD 51

WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
Deadlifts 3-3-3-AMRAP@140-150-160-170kg(7)
4x6 Bulgarian Split Squats@80kg
Tabata Sled@60kg

ROM WOD-" Extremity"

Tuesday, March 21, 2017

A Fragile Shoulder 4/ROM WOD 50

WOD:
3x12 GHD Sit-Ups
3x12 Back Ext

5x4 min. AMRAP
80 Double Unders
40 Cal Row
rest 4 min. in between sets

141, 161, 170, 179, 173

ROM WOD- "Strong Foundation"

Monday, March 20, 2017

A Fragile Shoulder 3

WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
3-3-3-3-Max Reps Back Squats@120-125-130-135-140kg(5)

3 Rds N4T:
60m Sled (Straps on Hips)@60-72.5-85kg
10 DB Curls@2-12.5kg
10 Serratus Press@2-12.5kg
10 Supine DB Tri Ext@2-12.5kg

Saturday, March 18, 2017

A Fragile Shoulder 2

WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
310 Band Chest Presses
3x12 RDL@84kg-10 KB Jumps@16kg-7 sec Wall Squat Iso Hold
Occlusion (Wrapped Shoulders) Band Curls 3x10 (30 sec rest)
Occlusion (Wrapped Shoulders) Band Tri Ext 3x10 (30 sec rest)
Occlusion (Wrapped Knees) Air Squats 30 sec on 30 sec rest

Friday, March 17, 2017

Thursday, March 16, 2017

A Fragile Shoulder 1

WOD:
3x10 Rotator Cuff (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 Serratus Presses@7.5kg
3x10 DB Curls@2-7.5kg
3x10 Supine Tri Ext@2-7.5kg
4x5 Back Squats@110-120-125-130-135kg
Tabata Row-920m

Tuesday, March 14, 2017

30 min. EMOM

WOD:
1-20m Farmer's Walk@2-32kg
2-10 Strict Ring Dips (my physio says I can't do these, only knew when I met today with her)
3-20 Pull Aparts
4-10 Bench Supported Rows
5-20m Sled
6-10 DB Scaption@2-5kg

Supposedly shouldnt do anything with shoulder abduction and nothing to overload shoulder for 4 weeks.


Monday, March 13, 2017

Squat Clean

WOD:
Apparently my physio says I can't do these ...I did before she told me.

Squat Cleans 5x3@90kg-90kg-90kg-90kg-100kg

12 min. AMRAP:
10 Deadlifts@100kg
30 Double Unders
30 Cal Row
3 rds, 45 reps


Saturday, March 11, 2017

ROM WOD 48

WOD:
True to Form Exercises

ROM WOD-"Mental Focus Strong"

Friday, March 10, 2017

True To Form

WOD:
Tried out some exercises from True to Form book, then:

5 Rds NFT
10m Monster Walk-20 Pull Aparts

2 Rds NFT:
15 Band Chest Press
15 Band Flyes
15 Band Curls
15 Glute Bridge Variation
15 SL RDL


Wednesday, March 8, 2017

Back Squats

WOD:
5x5 Back Squat@100kg-110kg-120kg-125kg-130kg

10 Min. AMRAP:
100 Wallballs@20lbs
Max Sled Drag @70kg
70m

For Time:
40-30-20
Cal Row
Assault Bike
11:34


Tuesday, March 7, 2017

Clean Complex:Row-Bike-GHD/ROM WOD 47

WOD:
Work up to Reasonable Load-2 Power Cleans-3 Front Squats-100kg (failed the first attempt on fs)

15 min. AMRAP:
12 Cal Row
12 Cal Assault Bike
12 GHD Sit-Ups
5 rds, 12 cals

ROM WOD-"Never too Late"

Monday, March 6, 2017

17.2

WOD:
12 min. AMRAP
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg.......

108 reps, put in wrong on cf games site.

Wednesday, March 1, 2017

Old School Backyard WOD (SLAP Confirmed)

WOD:
E2MOM:
5 KB Rows@2-16kg
5 KB Russian Swings@2-16kg
5 KB Cleans@2-16kg
5 KB Front Squats@2-16kg

3x10 EL Reverse Lunges@2-16kg


Day before I did MRI...got the results on 7/3 , turns out that I have a slap injury in the shoulder :(

Tuesday, February 28, 2017

Monday, February 27, 2017

Buzios WOD

WOD:
2 Hour Hike

3 Rds For Time:
10 Burpees
20 Tuck Jumps
30 Push Ups
40 Air Squats
50 Reverse Lunges

13:42


Saturday, February 25, 2017

Friday, February 24, 2017

17.1

WOD:
For Time-20 min. Cap:
10 DB Snatches Alt.@50lbs
15 Burpees Over The Box
20 DB Snatches Alt.@50lbs
15 Burpees Over The Box
30 DB Snatches Alt.@50lbs
15 Burpees Over The Box
40 DB Snatches Alt.@50lbs
15 Burpees Over The Box
50 DB Snatches Alt.@50lbs
15 Burpees Over The Box
16:32


Thursday, February 23, 2017

Wednesday, February 22, 2017

Comeback Phase 28

WOD:
NO WEIGHTS :(
For Time:
50-40-30 Cals Air Bike
100-80-60 Double Unders
12:44

@20 min. mark-
50-40-30 Cals Rowing
25-20-15 Burpees Over Erg
11:37

Tuesday, February 21, 2017

Comeback Phase 27/ROM WOD 43

WOD:
3x12 Slow Push-Ups-20 sec Punching-10 sec Isometric Chest Flex
3x12 Slow Air Squats-20 Plyo Lunges-10 sec Isometic Wall Squat w/ Quad Contraction

ROM WOD 43-"Swamp"

Testing out the waters, still not 100% in shoulder blade

Saturday, February 11, 2017

Comeback Phase 26 (Birthday WOD)/ROM WOD 42

WOD:
2x For Time:
1200m Farmer's Walk@2-12kg
9 Burpee Muscle Ups
82 Air Squats
35 Wallballs

42:10

ROM WOD 42-"A Great Routine"

Have been suffering from some scapular muscle pain all week, this workout would be the icing on the cake.  It took me out of the game for 10 days.  Had to take off due to numbing pain in my shoulder blade area (lats, rhomboids, traps, etc) that prevented me from sleeping.

Friday, February 10, 2017

Comeback Phase 25

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses@70kg
5x5 Clean Deadlifts@140kg


Thursday, February 9, 2017

Comeback Phase 24

WOD:
3x5 Min. Moderate Air Bike (Treid to maintain 315-330 watts?)
    3 Min. Easy

3x90 sec Constant Tension Bench@40kg-10m Explosive Sled Push @25kg-10 sec Support Hold
3x90 sec Constance Tension DB Curls@2-7.5kg-15 Band Explosive Curls-10 sec Chin Over Rings

Wednesday, February 8, 2017

Comeback Phase 23/ROM WOD 41

WOD:
27-21-15-9 For Time:
Calorie Row
Alt. DB Snatches@25kg
Ring Rows (horizontal w/ knee bent)

7x1 Front Squats@120kg (Failed on 8th set, weak today, deload next week)

21-15-9 Not For Time:
Unbroken Toes To Bars

ROM WOD 41-"It's In The Details"

Monday, February 6, 2017

Comeback Phase 22

WOD:
5x6 Front Squats@90kg
5x5 Snatch Pulls@110kg
3-3-3-3-3-3 Power Snatches@60/65kg (supposed to do ohs but wrist couldn't)
3-3-3-3-3-3 Power Cleans@80/85kg (supposed to do push presses lat messed up from saturday's hell)
5x5 Clean Deadlifts@140kg

Saturday, February 4, 2017

Comeback Phase 21/ROM WOD 40

WOD:
3-6-9 Min. AMRAP:
30 Wallballs@20lbs
30 Chest to Bars
30 Deadlifts@100kg
30 Box Jumps@24'
30 Toes to Bars
Rest 3 Min. in between

61/95/104- TOugh one

ROM WOD-"Focus and Patience"

Friday, February 3, 2017

Comeback Phase 20

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses@70kg

6 min. AMRAP:
20m Sled @75kg
20m Farmer's Walk@2-32kg
4 rds


Thursday, February 2, 2017

Comeback Phase 19 (Joe D Challenge)/ROM WOD 39

WOD:
Tried the Joe Defranco 100 Rep Bench Challenge@BW.  He finished in16:10, I got 48 reps in 9 min.  Decided that it would be too so much DOMS if I kept going.  Good job Joe.

ROM WOD-"Thunderbird"

Wednesday, February 1, 2017

Comeback Phase 18

WOD:
7 Min AMRAP:
3-6-9-12-15...
Thrusters@40kg
Chest to Bars

80 reps

5 min. rest

For Time:
60 Bar Facing Burpees
15 RMU

9:11

6x2 Front Squats@116kg


Tuesday, January 31, 2017

Comeback Phase 17/ROM WOD 38

WOD:
3x In 3 min Windows. 
300m Run Max Effort =1:03/:59/1:05
300m Row Max Effort=:59/:59/1:02

ROM WOD="Let's Roll"


 

Monday, January 30, 2017

Comeback Phase 16

WOD:
5x6 Front Squats@90kg
5x5 Snatch Pulls@110kg
3-2-3-2-3-2 Power Snatches@60/65kg (supposed to do ohs but wrist couldn't)
3-3-3-3-3-3 Power Cleans@80/85kg (supposed to do push presses but wrist couldn't)
5x5 Clean Deadlifts@140kg

EMOM Until Death:
5 Shoulder Presses@50kg-Died with 3 reps in 9th minute

Sunday, January 29, 2017

Comeback Phase 15

WOD:
52 UB Push Ups
50 Band Flyes
50 Tate Press (Laying w/ Band)
50 Underhand Pull-Aparts
50 Overhand Pull-Aparts
100 Band Bicep Curls

Saturday, January 28, 2017

Comeback Phase 14/ROM WOD 37

 WOD:
3x5 min. AMRAP:
21 Swings@28kg
12 Burpees
21 Wallballs@12kg
Rest 2 min in between, pick up where u left off
4 Rds, 55 reps

ROM WOD-"Four on The Floor"

Friday, January 27, 2017

Comeback Phase 13 (Dudu, Lívia e Arley visitou)

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses-3 Jerk Lunges@70kg
4x5 Clean Deadlifts@140kg

Wednesday, January 25, 2017

Comeback Phase 12

WOD:
7x1 Legless Rope Climbs

20 Min. AMRAP:
8 Reverse OH Lunges@40kg
15 Chest to Bars
8 Reverse OH Lunges@40kg
15 Cal Assault Bike
4 Rds 31 reps

5x3 Front Squats@113kg


Tuesday, January 24, 2017

Comeback Phase 11/ROM WOD 35

WOD:
Time Trial Mile Row-5:46

ROM WOD-"Everything U Need"

Monday, January 23, 2017

Comeback Phase 10

WOD:
4x4 Muscle Snatches@40kg
4x4 Power Cleans@60kg
3x5 Snatch High Pulls@60kg-10 Front Squats@80kg
ME Snatch High Pulls@60kg-11-ME Front Squats@80kg-13
EMOM Until Death:
5 Shoulder Presses@50kg-Died with 0 reps in 7th minute
EMOM Until Death:
5 Strict Toes To Bars-Died w/4 reps in 7th minute

Sunday, January 22, 2017

Comeback Phase 9

WOD:
50 UB Push Ups
50 Band Flyes
50 Tate Press (Stdg Band)
50 Underhand Pull-Aparts
50 Overhand Pull-Aparts
100 Band Bicep Curls

Saturday, January 21, 2017

Comeback Phase 8/ROM WOD 34

WOD:
5-1 For Time:
Deadlifts@140kg
Ring Muscle Ups
At end of each round-30 Double Unders
6:06

ROM WOD-"Laid Back"

Friday, January 20, 2017

Comeback Phase 7

WOD:
Push Press Find 3RM-80kg (was feeling wrist)
Back Squats-5@110kg, 3@125kg, 1@145kg, 10@120kg, 10@120kg

Thursday, January 19, 2017

Comeback Phase 6/ROM WOD 33

WOD:
15x 50 sec Jog, 10 second Sprints
6 Legless Rope Climbs

ROM WOD-Hercules 2.0

Wednesday, January 18, 2017

Comeback Phase 5

WOD:
4x4 Front Squats@110kg
4x5 Snatch Pulls@80kg
3x10 KB Shoulder Presses@2-24kg

2 min. Windows:
8 Wallballs
8 Srict Ring Pull-Ups,
10-10, 12-12, 14, 6 reps=80 reps total

8 min. AMDAP:
2x24 kg Farmer's Walks-390m


Tuesday, January 17, 2017

Comeback Phase 4/ROM WOD 32

WOD:
Row 4x30 sec Sprint, rest 90 sec (165m-173m-178m-177m)
Row 2x60 sec Sprint, rest 120 sec (318m-314m)
Total Distance:1325m

5 Legless Rope Climbs

ROM WOD-"Halfway There"

Monday, January 16, 2017

Comeback Phase 3

WOD:
3x5 Snatch High Pulls-10 Front Squats@80kg (Last set ME 10 SnHp-12 FS)
EMOM Until Death:
5 Shoulder Presses@50kg-Died in 5th minute
3x4 Clean Pulls@100kg-10- Box Jumps@24 Inches
5x10m Sled Drag@80kg
5x10m Sled Pulls(Rows)@80kg

Saturday, January 14, 2017

Comeback Phase 2/ROM WOD 31

WOD:
5x5 DB Handstand Push-Ups

10 min. EMOM:
5 Pull-Ups/Chin-Ups

10-1 For Time:
20 lbs Weighted Vest Knuckle Push Ups
20 lbs Weighted Vest Ring Rows
4:28

ROM WOD-"Look Up"

Friday, January 13, 2017

Comeback Phase-Doctor Approved

WOD:
10 Min. EMOM:
3 Front Squats@100kg-100kg-104kg-104kg-108kg-108kg-110kg-110kg-112kg-114kg

8x45 sec Assault Bike-30 Sec Sled Drag@65kg
rest 2 min.

Thursday, January 12, 2017

Wednesday, January 11, 2017

1 Hand Man Training 32

WOD:
3x4 Bulgarian Split Squats@100kg
4x12 Hip Thrusts@130kg

5 Rounds:
1 min. Hard Assault Bike
2 min. Easy Assault Bike

Tuesday, January 10, 2017

1 Hand Man Training 31/ROM WOD 29

WOD:
8-10-12 Batwing to T (2 sec hold each bw)
With 5kg ankleweights  on wrists:
3x15 Bent Over Reverse Flyes
    30 sec Crucifix Hold
    15 Hammer Curls

1 set ME Hollow Rock- 50

ROM WOD 29-"Origami"

Monday, January 9, 2017

1 Hand Man Training 30

WOD:
Front Squat -Max Reps @125kg-2 reps :(
then do a ME set @112.5kg-4 reps
Back Squats 3x8@112.5kg

For Time:
20 Back Extensions
10 Cal Assault Bike
20m Sled@60kg

Saturday, January 7, 2017

Thursday, January 5, 2017

Wednesday, January 4, 2017

Monday, January 2, 2017