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"