Crown Competitor 33

WOD:
Strength-
3x12 Ring Pull Ups
3x15 Rotator Ext/Int -15 Serratus Push-15 Tricep OH -all w/ band

Crown Competitor 32

WOD:
Strength-
4-4-5 Ring MU
5x5 Bulgarian Split Squat Jumps@20lbs Wtd. Vest
MetCon-
28 Min. EMOM
1-Run 150m w/ wtd vest 20lbs
2-Run 200m w/ wtd vest 20lbs
3-50 Mt Climbers
4-25 Air Squats

Last rd took off vest (24-28)

Crown Competitor 31

WOD:
LPO-
5x4 Snatch High Pulls-3 Power Cleans-3 Push Jerks@80kg
2x8 Strict HSPU-8 Pull-ups-8 y-w-t-a

Crown Competitor 30

WOD:
LPO-
Work up to a Heavy Snatch from High Blocks-70kg (feeling left shoulder  :(  )
Clean and Jerk from Blocks 3x1 @90kg
Snatch Pulls from blocks 3x1@110kg
4-4-4-4 Front Squats@100-100-100-110kg
MetCon-
Tabata DU
Highest 36 lowest 26, mostly around 33-35
Rest 90 sec.
For Time(7 min. cap):
30 Toes to Bars
10 Squat Cleans@60kg
20 Toes to Bars
10 Squat Cleans@80kg

time capped got 6 Squat Cleans@80kg

8x Every 2:30
20 Cals Xebex Bike

Strength-
50 Band Pull Aparts
3x8 1 arm Bench Rows@25kg-15 Blackburns

Crown Competitor 29

WOD:
Strength-
50 Side Raises@2-7.5kg-50 Shrugs@2-24kg-50 Reverse Flyes@2-7.5kg
3x8 Jumping Back Squats
MetCon-
8x Every 3 min:
15 Cal Row
15 GHD Sit Ups

Crown Competitor 28

WOD:
Strength-
4xNot For Time:
6 TGU@16kg
12 Wallballs@20-20-30-30lbs
100m FR Walks@2-16kg
LPO-
3x4 Snatch High Pulls-3 Power Cleans-3 Push Jerks@80kg
MetCon-
"12 Days of X-mas"
w/ 30kg
1. Deadlifts
2. Hang Cleans
3. Front Squats
4. Strict Shoulder Presses
5. Back Squats
6. Push Presses
7. Thrusters
8. Squat Cleans
9. Push Jerks
10. Hang Snatches
11. Sumo Deadlift High Pulls
12. Overhead Squats

Performed like the song:
1.
2-1.
3-2-1.

The number with the exercise is the rep scheme you follow, at the end you will have done 364 reps, go light.

22:35

Crown Competitor 27

WOD:
LPO-
4x5 Front Squats@90kg (first time legit front squatting in 3 months)-4 Power Snatches@70kg (superset)
MetCon-
Inverted Tabata on Xebex Bike for Cals-55
rest 90 sec.
2 min. AMRAP 
Clean and Jerks@60kg-22
Core-
50 Strict Toes to Bars

Crown Competitor 26

WOD:
MetCon-
25 Min. EMOM
1-15 Cal Row
2-5 Snatch Balances@40kg
3-5 3 sec L-Sit Holds
4-20 Hollow Rocks
5-50 DU

Later...
Strength-
3x5 Tempo Strict HSPU-5 BMU
4x4 Clean Pulls@140kg-4 30 Inch Box Jumps

Crown Competitor 25 (CF Linchpin, Dani's pick)

WOD:
FOR TIME W/ PARTNER (HUGO)-
100 Jerks@85kg
90 GHD Sit Ups
80 Ring Dips
70 KBS @32kg
60 Deadlifts@115kg
50 Burpees Facing the Bar
40 Rope Climbs
49:26

Crown Competitor 24 (Games Style Murph)

WOD:
FOR TIME W/ 20LBS VEST-
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

pull ups then push ups then squats

48:53

Crown Competitor 23

WOD:
LPO-
Power Snatches 4-3-4-3-4-3-2@50-60-50-60-50-60-70kg (wrist a lil sensitive, went light)
MetCon-
For Time:
1200m Run
150 DU
50 Cal Xebex Bike
10 BMU
1200m Run
19:30

Crown Competitor 22

WOD:
Strength-
Tabata Goblet Squats@24kg (6-7 per round, objective was technique)
MetCon-
12 Min. AMRAP-
40 DU
20 DB Snatches@25kg
10 HSPU
5 Rds, 5 DU
rest 5-10 min.
12 Min. EMOM-
1-10 SL RDL EL@2x16kg
2-30m Sled Drag
3-10 Bench Presses@70kg

Crown Competitor 21

WOD:
MetCon-
Not for Time:
50 Cal Ski Erg
30 Tire Flips -15 each person
10 RMU each person

15 Min. EMOM:
2 Clean and Jerks@80kg, 1 RMU

Crown Competitor 20

WOD:
MetCon-
Not for Time w/ 20lbs Wtd Vest:
800m Run Ladiera
10 Rounds of Cindy

1 min. Max DU-80 reps

12 Min. AMRAP:
8 Power Snatches
8 Deadlifts
8 Front Squats
8 Push Presses
8 Back Squats
1 Rope Climb
3 Rds, 16 reps

Crown Competitior 19

WOD:
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec
MetCon-
3 Rds For Time w/ 20lbs Wtd Vest:
400m Run
12 HSPU
24 Air Squats
14:10
Rest 5 min.
5 Rounds For Time:
12 Shoulder to Overheads@60kg
12 Ring Dips-9:50
Rest 5 min.

5 Rounds For Time:

12 Deadlifts@100kg

12 Pull Ups

8:50

Crown Competitor 18

WOD:
LPO-
5x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
3x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
3x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled
MetCon-
5k Ski Erg
3 min. 70%-150-175 Watts
3 min. 80%-175-200 Watts
1 min. 90+%- 200+ Watts
1 min. 60%-100-150 Watts
21:40

Crown Competitor 17

WOD:
Strength-
10 Min EMOM:

5-5-5-5-5-5-5-5-5-5 (1st 3 just bw-last 7 sets-8lbs MB)

10 Min EMOM:
5 Ring Dips Strict w/ 14lbs Ball
5x10 Sh Presses-10 Bent Over Rows@2-16kg
3x15 GHD Sit-Ups
2x60 ES Side Planks
3x30m Farmer's Walks@2-32kg

Crown Competitor 16 (CROSSFIT LIFTOFF)

WOD:

MetCon-

12 Min. AMRAP

25 Pull Ups

50 Cal Row

100 OHS

50 Box Jumps

25 Pull Ups

202 reps

Lower in all scores 2 years ago but I had fun this year...two years from now I will do better :)

Crown Competitor 15 (CROSSFIT LIFTOFF)

WOD:
LPO-
Max Clean and Jerk-115kg
later...
MetCon-
For Time-
Run 400m
40 Burpees
3:48
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec

Crown Competitor 14 (CROSSFIT LIFTOFF)

WOD:
LPO-
Max Snatch-
94kg
later

5x10 Back Squats@110kg
5x10 DB Hammer Curls@2-10kg
5x10 DB Skull Crushers@2-10kg

Crown Competitor 13

WOD:
LMetCon-
Xerex Bike-For Distance
8 min. @70% (275-300 watts-4.910 cals)
4 min. rest
6 min. @75% (300-325 watts-3.860 cals)
4 min. rest
4 min.@ 80% (325-350 watts-2.600 cals)
4 min. rest

2 min. @85% (350+ watts-1.369 cals)

12.749m

Crown Competitor 12

WOD:
LPO-
1x6 Muscle Snatches-6 Snatch Push Presses@50kg
1x5 Muscle Snatches-5 Snatch Push Presses-55kg
1x4 Muscle Snatches-4 Snatch Push Presses-50kg
1 Power Snatch@65kg-70kg-75kg-80kg-85kg-90kg-92.5kg(F)
4x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but just keepin the norm hehe

Crown Competitior 11

WOD:
Strength-
10 Min EMOM:

5-5-5-5-5-5-5-5-5-5 (last 5 sets w/3 kg, 1st 5 just bw)

10 Min EMOM:
5 Ring Dips Strict w/ 6kg Ball
Work up to Heavy Hang Clean-2 Split Jerks-110kg

MetCon/Skill-
3x1 UB Round of DT, Immediately after 3-6 Bar Muscle Ups (technique focus)
rest as needed
60kg-66kg-70kg
3-4-2 Harder than I thought

Crown Competitor 10

WOD:
Strength-
4x8 Double KB Swings-8 Double KB Cleans-20m Death March-8 Bent Over Rows@2-20kg
rest 90 sec
Work Up to 3 rep Power Clean-100kg
MetCon-
15.4
8 min AMRAP:
3 HSPU
3 Cleans@84kg
6 HSPU
3 Cleans@84kg

9 HSPU

3 Cleans@84kg

12 HSPU

6 Cleans@84kg

15 HSPU

6 Cleans@84kg

18 HSPU

6 Cleans@84kg

21 HSPU-GOT 13 ON THIS-103

MetCon-

3 x3 min ON 1 min off

15 KB Bench@2-24

Max Cals Row/Ski/Bike

50/37/40

Crown Competitor 9

WOD:
LPO-
6x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
5x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
4x10 Back Squats@110kg
4x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled

Crown Competitor 8

WOD:
MetCon/Goat-
20 Min AMRAP:
30m Farmer's Walk@2-40kg
15m HS Walk
30m Front Rack Carry@2-20kg
15 GHD Sit-Ups
30 sec Slack ass L-Sit, so hard I literally was breaking every 3 sec. pathetic haha
3 rds

Crown Competitor 7

WOD:
LPO-
6x5 Muscle Snatches-5 Snatch Push Presses-55kg (OHS irritated knee last wk, Dudu told me go lighter to work on pull)
5x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but just bounced

Crown Competitor 6

WOD:
Strength-
10 Min EMOM:
5 Ring Dips Strict w/ 6kg Ball
10 Min EMOM:

5-5-5-5-5-4-4-4-4-4 w/3kg Ball (last 5 sets just bw, got trashed)

MetCon-

3 rds. For Time:

30 Cal Bike

20 KBS@24kg

10 Burpee Toes To Bars

rest as needed

6 Min AMRAP:

10M HS Walk

2 Legless Rope Climbs

1. 10m

Crown Competitor 5

WOD:
MetCon-
25 MIN EMOM
1-10 Toes to Bars
2-10 Cal Row
3-45 Sec Ring FLR
4-20 Band Pull Aparts
5-20 Cal Row
Strength-
3x8 Double KB Swings-8 Double KB Cleans-20m Front Rack Walk-8 Bent Over Rows@2-20kg
2 min rest in between sets
MetCon-
12 Min AMRAP:
400m Run
20m HS Walk
2.5 rds

Crown Competitor 4 (Olívia)

WOD:
Olivia is a workout I do each year named after my daughter that I found 3 years ago on the internet.  It sucks and I only do it once a year for a reason hahaha.
MetCon-
For Time:
10 Thrusters@61kg
40 Pull Ups
200m Run
30 Thrusters@42kg
30 Pull Ups
400m Run
50 Thrusters@30kg
20 Pull-Ups
800m Run
23:50

Crown Competitor 3

WOD:
LPO-
6x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
5x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
4x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled

Crown Competitor 2

WOD:
LPO-
6x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@60kg
4x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but ran out of time

Crown Competitior 1

WOD:
Strength-
10 min. EMOM-5 Strict Ring Dips
10 min. EMOM-5 Strict Pull-Ups
MetCon-
3 Rounds For Time:
10 Cals Assault Bike
3 Rope Climbs
15 Cals Assault Bike
1 Rope Climb
10:28

Back to MU. Bye Bye Hand Skin

WOD:
Strength-
Deadlifts 5x3@140kg-160kg-170kg-180kg-190kg
MetCon-
For Time:
40 Cal Bike
20 DB Alt.Snatches@25kg
10 Bar MU
20 Toes to Bars
150 DU
20 Toes to Bars
10 Bar MU
20 DB Alt. Snatches@25kg
40 Cal Bike
17:20

OK Bike To Normal

WOD:
LPO-
Every 90 sec x 6
2 Power Cleans from Box-2 Push Jerks@90-90-90-95-95-95kg
MetCon-
6 min. AMRAP-
10 Cal Bike
10 KBS@32kg
Rest 3 min.
6 min. AMRAP-
21-15-9
Row
DUx2
Rest 3 min.
6 min. AMRAP-

10-9-8-7-6-5-4-3-2-1

Deadlifts@100kg

HSPU (Kipping)

Finisher-

3x10 Plate Bicep Curls@25kg

3x10 Plate Skull Crushers@25kg 

1-101 reps

2-150 reps

3-109 reps

The Back to Squatting Protocol

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat w/ Hip Sling Shot@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

LPO-
Every 90 sec. x 6
1 Power Snatches-2 Hang Power Snatches@66kg
Core-
3x10 Barbell Rollouts w/ Foam Roll Squeeze between thighs
3x10 ES Kneeling Diagonal Lifts

Back To Reality Not DePRESSed

WOD:
Strength-
4x5 Shoulder Press@55-60-65-70kg

MetCon-
For Time:
15 Toes To Bars
1km Ski Erg
15 Cleans@70kg
500m Ski Erg
15 Cleans@70kg
1km Ski Erg
15 Toes to Bars
16:33

Finisher-
3x10 Slow KB Shoulder Presses@2-16kg-10 Slow Bent Over Rows@2-16kg

"Vacation" WOD 5

WOD:
Strength-
4x5 Deadlifts@140kg-150kg-160kg-170kg

MetCon-
20 Min EMOM:
1-5 Hang Cleans@60kg
2-10 Slow Ring Rows
3-5 Push Presses@60kg
4-10 Cal Assault Bike

Finisher-
50m Sled Rows@40kg

Vacation WOD 4 (Beach)

WOD:
Strength-
Strict Pull-Ups 10-10-10-5

MetCon-
For Time:
100 Air Squats-90 degrees (knee)
10 HSPU
75 Air Squats
15 HSPU
50 Air Squats
20 HSPU
25 Air Squats
25 HSPU

15:20...Strict HSPU until 31st rep

Vacation WOD 3

WOD:
Back in Rio, would like to have worked out more in Punta Cana, it just didn't happen. All my injuries are from overuse so I figured I'll take it easy :) Today was way harder bc of that haha
Conditioning-
5 rds. For Time-
5 KB Cleans@2-16kg
7 KB FR Box (Couch) Squats@2-16kg
9 KB Push Presses@2-16kg
12 Burpees
8:59
Core-
3x60 sec ES Bird Dogs
3x30 sec ES SL Bridge with extended leg back of knee on foam roller

Vacation WOD 2

WOD:
Strength-
3x60 sec. on 60 sec. off, slow and controlled reps, constant tension
Back Ext.
Leg Ext.
Goblet Squats@22kg-90 degrees
DB Deadlifts@2-22kg
Finisher-
 20-18-16-14-12-10-8-6-4-2 Leg Press Machine
Start with a light weight and go up one plate on stack each set, no rest in between sets.

Vacation WOD 1

WOD:
To kick off Punta Cana week for my bro's wedding-
Strength-
3x60 sec on 60 sec off, slow controlled reps, constant tension
Incline Sit-Ups
CG Push Ups
Std. Fly Machine
Std. Shoulder Press Machine
Cable Face Pulls
Lat Pulldowns
Preacher Curls-20kg
Cable Tri Ext.
Finisher-
20-18-16-14-12-10-8-6-4-2 Std Row Machine
Start with a light weight and go up one plate on stack each set, no rest in between sets :0

A Fragile Knee 33

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat w/ Hip Sling Shot@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

LPO-
Every 2 Min. x6
2 Power Snatches (climbing)@60-66-70-76-80-82kg(Squat snatch last one)
MetCon

4 Rds For Time:

10 Cleans@70kg

15 Cal Ski Erg

20 KBS@32kg
15:29

A Fragile Knee 32

WOD:

Not For Time-But don't rest more than 20 seconds

50 Burpees

50 Band Pull Aparts

50 Bent Over Rows@2-16kg

50 Sit-Ups holding a 16kg little girl

50 Curl-Lateral Raise-Punches@2-5kg

A Fragile Knee 31

WOD:
LPO-
Every 2 MOM:
2 Power Cleans -Work Up-80kg-90kg-95kg-100kg-105kg-107kg
3x1 Clean Pull-3 Hang Clean Pulls@140kg
MetCon-
For Time:
50 DB Snatches@25kg
50 Deadlifts@100kg
10 Rope Climbs
11:05

A Fragile Knee 30

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

MetCon-

36 Min. EMOM:

1-8 Strict HSPU

2-12 Cal Ski Erg

3-15 GHD Sit-Ups

4-30 sec Farmer's Walk@2-24kg

A Fragile Knee 29

WOD:
Prep-
2x10 ES KB Windmills@8kg
    10 ES KB Goblet Squat Slow@8kg
    20 ES SL TKE Band
    10 Something else :7
LPO-
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
6x2 Split Jerks@80-85-90-80-85-90kg
4x4 Hang Snatch High Pulls@90kg

A Fragile Knee 28

WOD:
MetCon-
Inverted Tabata Airbike, immediately after max 100 degree squat hold@24-82 sec
Strength-
3x60 sec Max reps Bicep Curls (Slow Constant tension)-60 sec Max reps Tate's Presses@12.5kg
No rest
18-15-13 curls, 18-15-15 tate
MetCon-
2 min. on Max Cals Airbike-35/33
2 min. rest
2 min. on Max Cals Row-40/40
2 min. rest
2 min. on Max Cals Ski-35/34
2 min rest and repeat

A Fragile Knee 27

WOD:
Prep-
?
LPO-
6x2 Muscle Cleans-2 Push Presses from box@85kg
MetCon-
3 Rds For Time:
25 Cals Airbike
10 Hang Muscle Snatches@40kg
7:29 or 9:29 can't remember

 

A Fragile Knee 26

WOD:
Did a quick one, it crushed me haha, guess it was the result of too much s'itio

Hair of the Dog-
2x25 Pull Aparts-25 Tricep Band Ext.-25 Sumo Deadlifts@70kg

A Fragile Knee 25

WOD:
Prep-
3x
15 Face Pull-Pull aparts
15m Fr Walkx2@2-20kg
20 Compression Partial Squats-20 sec Iso Hold@20kg
Strength-
10 min. EMOM:
5 KB Cleans@-5 KB Push Presses@2-20kg

3x10 Bent Over Rows@?50kg
3x10 Curl to Lateral Raise to Punch@2-8kg
3x50m Farmer's Walks@-20kg

1500th Post, happy to still be training

A Fragile Knee 24

WOD:
LPO-
5x3 Muscle Snatches-3 Snatch Push Presses@60kg
MetCon-
3 Rds for Time:
400m Row
10 C+J@60kg
400m Ski Erg
15:33

A Fragile Knee 23

WOD:
20 min. EMOM:
1-10 Cal Row
2-15 GHD Sit-Ups
3-10 Cal Ski
4-15 Back Ext

A Fragile Knee 22

WOD:
LPO-
5x3 Muscle Cleans-3 Push Presses@80kg
MetCon-
For Time: 25-20-15-10 
AirBike
Deadlifts@100kg
7:30

A Fragile Knee 21

WOD:
Prep-
2x15 Hip Abd w/ band
    15 Hip Add w/band
    15 Shoulder Ext Rotation w/band
    15 Shoulder Int Rotation w/ band
    15 Face Pulls w/ band
Strength-
5x20 Hip Thrusts@80kg-20 Band Pull Aparts
MetCon-
For Time:
Ladeira 800m Sandbag 40kg Carry
Ladeira 800m Farmer's Walk@2-12.5kg No dropping allowed!!!
18:45

A Fragile Knee 20

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
MetCon-
10 min. ME Cals
Assault Bike
Every time u drop under 400 Watts-
25 GHD Sit-Ups
97 Cals-75 GHDs

A Fragile Knee 19 (Pec Strain)

WOD:
Prep:
2x
5 5 sec Holds y-w-t-l
10 ES Ring Push Ups 1 side Roll Out Other
5 ES Inverted KB Kneeling OH Presses@12kg
10 Ring Scap Pull-Ups
Strength:
Work Up to 3 RM Bench Press:
115kg
120kg(f1)
tried another set at 115kg and felt a strong muscle pectoral strain, last straw this is the last injury I will have for at least 15 months...going to start working out with the goal to not get hurt, this is ridiculous...:(

A Fragile Knee 18

WOD:
Prep-
2x
20m SL RDL Walking w/ Knee Hug
20m Front Rack Walks@2-16kg
10 ES Windmill@8kg
4 ES Hollow Rock-Superman
MetCon-
Every 3 min. for 30 min.
20 Cal Assault Bike
3 Ring Muscle-Ups

A Fragile Knee 17

WOD:
Prep-
2x
20m X Band Walk
15 Band Shoulder Presses
20m ES OH-Farmer's Walk Hybrid@2-12kg
LPO-
5x3 Muscle Snatches from High Blocks-3 Snatch Push Presses@60kg
5x3 Muscle Cleans from High Blocks-3 Push Presses@75kg
5x3 Hang Snatch High Pulls@90kg
4x10 Bent Over Rows@60kg
4x10 DB Bicep Curls@2-15kg

A Fragile Knee 16

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
LPO-
3 Muscle Cleans from High Box-3 Push Presses@40-50-60-70-75-80kg
MetCon-
12 min. EMOM
1-ME HSPU 30-15-13-13
2-ME BMU 5-6-5-5
3-ME Assault Bike 14-13-13-13
rest 2 min.
12 min. EMOM
1-ME Pull-Ups 30-15-10-11
2-ME Burpees 11-8-12-11
3-ME Deadlifts@100kg 15-15-12-13
rest 2 min.
12 min. EMOM
1-ME Ski Erg 8-8-8-9 cals
2-ME GHD Sit-Up 14-14-14-13
3-ME Farmer's Walk@2-24kg-20m-35m-35m-35m

A Fragile Knee 15

Went to Orthopedist last week and he said u need to do arthroscopic surgery...Yesterday I went to a better orthopedist who said take 2 months of squatting and impact. He believes that my meniscus is ok and just have some cartilage issues, I have one more doc scheduled next week.
WOD:
Prep-
2x8 Pull Ups
    8 Ring Dips
    15 Banded W-Press
    20 Super Planks
Strength-
5-5-5 Bench@70-80-90kg

15 min. AMRAP-
1-2-3-4-5-6-7-8-9-10...
Toes to Bars
Strict Pull-Ups
Incline DB Presses@2-20kg
Strict Ring Dips
187 reps

3x10 Constant Tension Std Front DB Raises@2-6kg-10 Front Raises w/ Chest Squeeze22-6kg-10 5 SEC Hold Shrugs@2-20kg

A Fragile Knee 14

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
Strength-
EMOM 10-
5 Pendlay Rows@90kg
MetCon-
5 min AMRAP-
Cals On Assault Bike-82
4 min. rest
3 min. AMRAP-
Burpees-50

A Fragile Knee 13

WOD:
Prep-
3x10 Halos ES@15kg
    10 Side Plank w/ Reverse Fly@5kg
    20 Pull Aparts
Strength-
5-5-5 Shoulder Press@50-55-60kg
50 UB Shoulder Presses@20kg
MetCon-
5km Ski Erg
22:03

A Fragile Knee 12

WOD:
Strength-
10x Every 30 Sec-
4 L-Pull Ups
MetCon-
8xME -15 Cal Ski Erg
Rest 90 sec.
40-35-39-42-43-43-45-40 seconds
Core-
For Time:
50-35-20
GHD Sit-Ups
Back Ext
9:32

A Fragile Knee 11

WOD:
Prep-
4x15 Band Leg Ext
4x15 Band Hip Abd.
4x15 Band Hip Add.
Strength-
3x60 sec on 60 sec off-Hip Thrusts@60kg-100 reps
MetCon-
4x4 min. On 4 min Off-
20 Cal Bike
15 Burpees
Max Distance HS Walk
10m-14m-13m-16m

A Fragile Knee 10

WOD:
Prep-
3x10 High Band Rows to Pull Aparts
    10 y-w-t-a Mobility
Test Run of MetCon
Strength-
3x5 Bench @105kg
MetCon-
4x Every 5 min.
400m Ski Erg
10 Bench@61kg
5 BMU

A Fragile Knee 9

WOD:
Not For Time-
4x
10 Cal Ski Erg
10 Cal Assault Bike
1 RMU-10 Strict Ring Dips
20 Reverse Hypers
20 Band Pull Aparts
20m Band Monster Walks

A Fragile Knee 8

WOD:
Prep-
3x10 Plate Halos ES@10kg
    10 Scap Push Ups
    10 ES SL RDL To Reverse Chops@20lbs
Strength-
5-5-Max Reps Shoulder Press@70kg-73kg-76kg(1) Blew it
50 Reps UB Shoulder Press w/ Bar only
MetCon-
2 Rds For Time:
18 Cal Assault Bike
15 Toes to Bars
12 HSPU
9 Chest to Bars
5:30

A Fragile Knee 7

WOD:
Prep-
3x12 Leg Ext.
    12 Hip Abd
    12 Hip Add
    10 Band Y-W-T-A
Metcon-
For Time- In Team
100 cal Ski Erg
100 Toes to Bars
100 cal Assault Bike
100 Deadlifts@60kg
18:31

A Fragile Knee 6

Super sore today, wanted to go easy and light, old man status haha
WOD:
Prep-
2x10 ES Band Ext Rotation
    10 ES Band Int. Rotation
    Band Palloff Alphabet
    10m X Lateral Walks
Strength-
Add on sets: 
Back and accessory
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg rest
5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest

5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Thrusters+50kg Bar rest

5 -5 sec Neg Chin-Ups-10 Sloow Bent OVer Rows@50kg-10 Shrugs@2-24kg-10 Band Hip Abs

Abs and Arms

50m FR Walks@2-12kg

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls

50m FR Walks@2-12kg-10 Zombie Sit-Ups@15kg-15 Tate's Presses@2-12.5kg-15 Band Curls-1 MU-9 Bulgarian Dips

A Fragile Knee 5

WOD:
Prep-
3x12 Leg Ext.
    12 Hip Abd
    12 Hip Add
    10 Band Y-W-T-A
Strength-
2x5 Bench Press@105kg
MetCon-
4 Rds For Time:
5 BMU
15 Cals Ski Erg
Rest 5 min.
10-1 For Time:
Bench@61kg
Assault Bike
19:55

A Fragile Knee 4

WOD:
Prep-
3x12 Band Leg Ext
    12 Band Hip Abductions
    12 Band Hip Adductions
MetCon/Accessory-
30 MIN. EMOM-
1-15 Hip Thrusts@80kg
2-10 ES Side Planks w/ Reverse Fly@5kg
3-45 sec (22-23 sec ES)1/2 Waiter's Walk 1/2 Farmer's Walk@2-16kg
4-10 Strict Toes to Bars
5-45 sec Ring FLR
6-15m Bear Crawl
Flexibility-
Quad/Psoas/IT Band/TFL

A Fragile Knee 3

WOD:
Prep-
2x10 Wall Slides
    10 Scap Push Ups
    Forgot Other
Strength-
Work up to 5 RM Shoulder Press-73kg
35-15 reps Shoulder Press@45lbs Bar Only
MetCon-
Tabata Air Bike-57 Cals
Immediately After-3 Min AMRAP-
Rope Climbs-6
Rest 10 min.
4 Rds 4 Time-
20 GHD Sit-ups
15 Pull-Ups
10 HSPU
5 Burpees
11:31
Flexibilty-
Quad/Psoas/Hamstrings

A Fragile Knee 2

WOD:
Prep-
3x10 Scap Pull-Ups
    10 Lying leg Lifts
Strength-
Every 30 sec x20-
3-5 Chin Ups
1-6@5
7-20@3
=3 at end=75 Chin Ups-10:15
Core/Stretching-
4x5 Beat Swings on P-Bars
    30 sec EL Hamstring Stretch on P-Bars

A Fragile Knee 1 (Small Flap Tear Meniscus Confirmed)

Did a MRI, small flap tear in lateral meniscus, some pretty bad chondromalacia, and Baker's Cyst. Met with physio and she said no Weightlifting (Lower body/ Snatches/squats etc for a month :(
WOD:
Prep-
3x10 Ball Band Leg Ext
    10 Band Hip Abduction
    10 Band Hip Adduction
Strength-
3x60 sec Plate Holds@20kg-15 Bench Sup Rows@2-20kg-15 Reverse Flys@2-5kg
Work Up to Heavy 5 Rep on Bench Press-105kg
3x10 Constant Tension Front Raises-10 Front Raises w/Chest Squeeze@2-5kg
3x20 Jungle Gym Tricep Ext-JG Curls

Swolecall-A TEN HUT 16

WOD:
Strength-
3x12 D-Ball Deadlifts-6 D-Ball Front Squats-3 Jump Over D-Ball@70kg rest 60 sec in between
MetCon-
7xEvery 3 Min. 
400m Row-12 Toes To Bars
Rest as needed...
3 Rounds For Time:
10 Deadlifts@100kg
20 Pull Ups
3:34
Core-
3x10 ES Turkish Sit Up(TGU just abs)@16kg

Swolecall-A TEN HUT 15

WOD:
Did MRI on knee Sunday, plus wrist hurting a little not going to push it until I know results, training less volume-
LPO-
3x3 Hang Muscle Snatches-3 Hang Power Snatches-3 OHS@60kg
3x2 Muscle Cleans-2 Power Cleans-2 Push Presses-2 Push Jerks@80kg
3x3 Hang Snatch High Pulls@90kg

Swolecall-A TEN HUT 14

WOD:
Core:
3x12 Floor Pikes
3x45 Sec ES@12lbs MB Side Planks
3x50m Overhead Walk/Farmer's Walks@2-16kg
MetCon:
20 min. AMRAP-
30m Sled@85kg
20 DB Snatches@25kg
5 Burpee RMU
4 Rds, 30m and 6 dbs
PUMPS:
4x25 Band Pull Aparts-25 Band Curls

Swolecall-A TEN HUT 13

WOD:
Strength-
4x10 Hip Thrusts@130kg
3x30m Yoke Walk @170-180kg
     10 D-Ball Over Shoulder@70kg
rest 2 min.-11:30
Metcon-
Buy In-30 cal Row
21-15-9
HSPU
Deadlift@80kg
Pull-Up
Buy Out-30 Cal Row
Matt-9:30
Dani-11:?

Swolecall-A TEN HUT 12

WOD:
Prep-
3x60 sec Plate Hold Bench Sup Row@20kg-15 KB BSup Row@2-24kg-15  BSup Rev Flyes@2-5kg
Strength-
3x8 Wtd Chins@12kg
8-7-5 Sh Presses@60kg
20-15-15 Sh Presses@20kg(bar only)
8-7-5 Wtd. Dips@16kg
(Sh Presses and Dips sis after metcon)
Metcon-
For Time-
1km Row
20 Bench Presses@80kg
40 GHD Sit Ups
750m Row
15 Bench Presses@80kg
30 GHD Sit Ups
500m Row
10 Bench Presses@80kg
20 GHD Sit Ups
19:45

Swolecall-A TEN HUT 11

WOD:
LPO-
5x5 Back Squats@120kg-125kg-130kg-135kg-140kg
5x3 Clean Pulls@140kg or 145kg?
(Tried the Hang Muscle Snatch-Power Snatch-OHS complex and wrist did not agree)
5x2 Muscle Cleans-2 Power Cleans-2 Push Presses-2 Push Jerks@80kg

Swolecall-A TEN HUT 10

WOD:
Core-
3x10 Floor Pikes
3x60 sec ES Side Planks
3x50m 1 Arm OH-1 Arm Farmer's Walks@2-16kg
Metcon-
10 Min AMRAP-
5 BMU
30m Sled@80kg
15 Toes to Bars
30m Sled@80kg

2 Rds, 5 MU, 10m 

Pumps-

3x25 Band Pull-aparts-25 Band Curls

Swolecall-A TEN HUT 9

WOD:
Prep-
3x5 ES One Side Loaded KB Front Squats@16kg
   x10 ES Reverse Lunges
   x10m Band Monster Walk
   x5 Max Height Wallball@14lbs
LPO-
5-4-5-4 Front Squats@110kg-117kg
5x4 Low Hang Snatch High Pulls@90kg
4-3-4-3-4 Hang Power Snatches@70-75kg
2 Power Cleans-2 Split Jerks@100kg
2 Power Cleans-2 Split Jerks@105kg

2 Power Cleans-2 Split Jerks@110kg (F missed jerks)
2x2 Power Cleans-2 Split Jerks@100kg

Swolecall-A TEN HUT 8 (Clube FLA)

WOD:
LPO-
4x3 Hang Muscle Snatches-3 Snatch Push Presses@60kg
MetCon-
10 Min. AMRAP-
30m Farmer's Walk@2-32kg
10 Strict HSPU
60m Farmer's Walk@2-32kg
10 Strict HSPU

90m Farmer's Walk@2-32kg
10 Strict HSPU

120m Farmer's Walk@2-32kg
Max RMU-9 

Swolecall-A TEN HUT 7

WOD:
Strength-
10-9 Bench Press@93kg
10-7 Chin-Ups@9kg
10-9 Sh Presses@52kg
9-9 Ring Dips@12kg
3x60 sec 20kg Plate Hold-15 Bench Sup. Rows@2-24kg-15 Bench Sup. Rev. Flyes@2-5kg

Swolecall-A TEN HUT 6

WOD:
MetCon-
25 Min. EMOM
1-30m Sled@80kg
2-12 Burpees
3-20m Carry D-Ball@150bs
4-20m OH Yoke Walk@60lbs?
5-18 Cal Row

Swolecall-A TEN HUT 5

WOD:
LPO-
Back Squats 4-3-4-3@120kg-125kg
4x4 Clean Pulls@142kg
4x3 Hang Muscle Snatches-3 Hang Power Snatches-3 OHS@60kg
4x2 Muscle Cleans-2 Power Cleans-2 Push Presses-2 Push Jerks@80kg
(Coming back from virus and knee still weird_)

Swolecall-A TEN HUT 4

WOD:
Strength-
EMOM 32 MIN.
1-9 Cal Assault Bike
2-7 Chest to Bars
3-5 Strict HSPU
4-3 Bar MU

Swolecall-A TEN HUT 3(Mantathlon)

My buddy sent me this test awhile back, my knee became swollen after Tuesday's session so I decided to give it a shot.
WOD:
Prep-
2x10 Plate Halos
    10 band y-w-t-a
      5 Side Plank w/ flexion and abduction
then warmed up the exercises below
Strength-
With a 20 min. Running Clock-
Max Reps BW Bench@83kg-18
Max Chin Ups-19
Max 1/2 BW Shoulder Presses@42kg-21
Max Bar Dips@20kg (1.25BW)-9
Max 1/2 BW Barbell Curls@42kg-18

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

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)

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

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-

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

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

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

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

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

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

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)

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

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

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

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

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

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!!

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

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

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"

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

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

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"

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"

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

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

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"

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

ROM WOD 93

ROM WOD-
"Be the Sunshine"

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

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

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

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"

ROM WOD 91

ROM WOD-
"Run The Day"

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

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"

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)

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"

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"

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

ROM WOD 88

ROM WOD-
"Find Your Reason"

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"

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

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

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"

ROM WOD 85

ROM WOD-
"Always Better"

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

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"

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

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

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

Ready and Able 28

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

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"

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

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"

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"

ROM WOD 80

ROM WOD-
"Dorsal"

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

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

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

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"

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"

ROM WOD 77

WOD:
ROMWOD-"Rise"

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

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

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

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"

ROM WOD 75

ROM WOD-"Hinge"

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"

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

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

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

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

ROM WOD 71

ROMWOD-"Amplitude"

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"

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

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

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

ROM WOD 70

ROM WOD-"Fresh Start"

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

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

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.

ROM WOD 68

ROM WOD-"Laid Back"

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

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"

ROM WOD 66

ROM WOD-"Need For Speed"

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"

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

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

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

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"

ROM WOD 62

ROM WOD-"Take it Down"

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

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"

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

ROM WOD 59

ROM WOD-" Iguana"

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"

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

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"

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

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

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"

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

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"

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.

ROM WOD 55

ROM WOD-"Sunday Stroll"

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

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.

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"

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"

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.

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"

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

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"

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"

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

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

ROM WOD 49

ROM WOD-"Dragon For Days"

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

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.

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

ROM WOD 48

WOD:
True to Form Exercises

ROM WOD-"Mental Focus Strong"

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

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

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 Xebex Bike
12 GHD Sit-Ups
5 rds, 12 cals

ROM WOD-"Never too Late"

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.

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 :(

ROM WOD 46

ROM WOD-"Keep it Moving"

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

ROM WOD 45

ROM WOD-"Shoulder Dominant"

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

ROM WOD 44

ROM WOD-"Tyrannosaurus Rex"

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

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

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.

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

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

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"

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

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"

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

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"

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

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"

 

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

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

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"

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

ROM WOD 36

"GAMEDAY"

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 Xebex Bike

4 Rds 31 reps

5x3 Front Squats@113kg

Comeback Phase 11/ROM WOD 35

WOD:
Time Trial Mile Row-5:46

ROM WOD-"Everything U Need"

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

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

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"

Comeback Phase 7

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

Comeback Phase 6/ROM WOD 33

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

ROM WOD-Hercules 2.0

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

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"

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

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"

Comeback Phase-Doctor Approved

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

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

ROM WOD 30

ROMWOD-"Flock of Pigeons"

1 Hand Man Training 32

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

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

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"

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 Xebex Bike
20m Sled@60kg

ROM WOD 28

ROM WOD-"Focus on Today"

1 Hand Man Training 29

WOD:

SB Lower 

ROM WOD 27

ROM WOD-"Aries 2.0"

1 Hand Man Training 28

WOD:

10x20m Hill Sprints

1 Hand Man Training 27

WOD:
SB Lower Mass

1 Hand Man Training 26

WOD:
SB Upper "Mass" Modified