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"