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