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