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