A Fragile Hip 15

3 rounds for QUALITY:

10 KB Floor press @2x18kg
6 KB Bent row ES @20kg
6 Alt KB military press ES @2x18kg
6 Bottoms-up KB swing ES @20kg
6 Seated KB snatch ES @16kg
6 Dbl KB seated cleans @2x18kg
10 KB Pullovers @20kg

A Fragile Hip 14

Walking Lunge 2x15 EL
Bulgarian Split Squat 3x8 @2x20kg
Side Plank with Leg Lift 3x15
SL RDL 3x8 @24kg
20" Box Step-ups @2x14kg
Bosu: Sgl Leg Squat 2x6
Forward Line Jump to Squat Hold (3sec) 2x6
Lateral Line Jump to Squat Hold (3sec) 2x6
Bosu: Step and Land (3 sec hold) 2x8

A Fragile Hip 13

Bulgarian Split Squat - 3 x 8 @2x20kg
SL RDL Single leg/Opposite hand - 3 x 10 @2x20kg
45 Degree Leg Press - Single Leg - 3 x 10 @80kg
Full ROM Eccentric Leg Extension - 3 x 8 @50lb
Stability Ball Hamstring Curls - 3 x 12
BOSU: Single Leg Squat - 3 x 8
Balance Disc: Single Leg Ball Pass - 3 x 15
BOSU: Ball Side Plank - 3 x 1 min
BOSU: Ball Plank - 3 x 1 min
Stability Ball: Jack Knife - 3 x 12

A Fragile Hip 12

Eccentric Sgl Leg Extension 3x12 @60lb
Bulgarian Split Squat 3x10 @2x10kg
45 Degree Sgl Leg Press 3x12 @60kg
Sgl Leg Hamstring Curl 3x15  @60lb
Monster Band Walk 3xF
Plank with Arm Raise 3x15
Side Plank 3x1 min
Bosu Squat 3x15
Balance Disc: Sgl Leg Ball Pass 3x15

A Fragile Hip 11

SL Leg Press 3 x 12 @60kg
Eccentric SL Leg Extension 3 x 10 @60lb
Hamstring Curl-Single Leg 3 x 10 @60lb
Monster Band Walk 3 x 12
Bosu Balance - Single Leg 3 x F (1 min)
Bosu Double Leg Ball Pass 2 x 20
Bulgarian Split Squat 3 x 8 @2x10kg
Plank 3 x 1 min
Side Plank 3 x 1 min  ES

A Fragile Hip 10

Single Leg Elevated Bridge on Heel 3x10
Single Leg Squat 3x8
Lunge 2x10
Eccentric Sgl Leg Calf Raise 3x15
Gluteus Medius Clam with Resistive Band 3x12
Hip Abduction Side Lying-Resisted Band 3x12

A Fragile Hip 9

Prone hamstring curls 3x15
Sgl leg bridge 3x10
Wall sit 3x1min
Sgl leg eccentric calf raise 3x15
Sgl leg 1/4 depth squat 3x8
Sgl leg standing (pillow) 3xF
Side ly hip abduction 3x15

A Fragile Hip 8

Warm up:
KB swings/snatches/windmills @16kg
Indian clubbell swings/lunges @8kg

Strength:
2x6 Step-ups 20" @32kg
2x6 Sgl leg RDL @32kg

3x10 Deadlift (slow) @40kg
3x10 Squat (slow) @40kg - front squat ok, back squat still sore

A Fragile Hip 7

Warm up:
2x10 Bench supported rear flyes @1kg clubbells
2x10 Bench supported sh ER /  IR @1kg clubbells
2x10 Indian clubbell swing (shoulder rotation)

Strength:
3x
10 Sgl arm KB floor press @24kg
8 Plyo-pull-ups
30 sec handstand hold

A Fragile Hip 6

Warm up:
2 min row 
2 min skill mill walk/run (level 6)

Strength:
2x8 Step-ups @16kg
2x6 Sgl leg KB RDL @24kg

A Fragile Hip 5

WOD in teams of 3:
30 HR push-ups (accumulate reps 1 person at a time)
25 strict pull-ups (accumulate reps 1 person at a time)
30 synchro sit-ups
400m run w/ 20kg plate
30 synchro burpees
25 strict pull-ups (accumulate reps 1 person at a time)
70 synchro wall balls @14lb (accumulate reps 2 people at a time)

17.15

A Fragile Hip 4

Warm up:
KB armbar w/ screwdriver x10 @16kg
Bench supported complex @2kg
(10 x internal/external rotation, 10 x Ts, 10 x Ms)

Strength:
6x4 Spoto Press @57.5kg
6x4 Pause DB Row @26kg
1x10 Sh Press @45kg
1x10 Pull-ups

A Fragile Hip 3

Strength:
3x6 Bench Press @65kg
3x6 DB Row @30kg
1x6 Sh Press @47.5kg
1x6 Pull-ups @9kg

A Fragile Hip 2

2 min skill mill @level 6
1x8 SLR in sitting w/ 5 sec hold
1x30 sec hollow body hold

3x8 20" step-up @2-16kg
3x8 SL KB deadlift @16kg

A Fragile Hip 1

Warm up:
2 min row
KB armbar @16kg
8 Serratus ball roll out in push-up
8 Cable face pulls @13.5kg
8 Straight arm pull-down @13.5kg  

Strength:
3x6 Bench Press  @62.5kg
3x6 DB Row @28kg
1x6 Sh Press @47.5kg
1x6 Pull-ups @8kg

Candito 9

Day 4: Control Upper Day

Warm up: 
KB armbar @16kg
8 Face pull @13.5 kg
8 Straight arm pull-down @13.5kg
8 Along the bar bench press @20kg
8 Supine BB Russian twist @20kg
4 Sgl arm BB bench press each side @20kg

Strength:

6x4 Spoto Press  @55kg
6x4 Pause DB Row @24kg
1x10 Sh Press @45kg
1x10 Pull-ups

Candito Linear 8 / Tabata 7

Day 4: Control Upper Day

Tabata: Skill Mill (Level 6)
23 cal

Sauna 30 min
   
Strength:
6x4 Pause squats @95kg
3x4 Pause deadlifts @ 105kg

Candito Linear 7 / Tabata 6

Day 2: Heavy Upper Day

Tabata: Air Bike

74 cal

Warm up:


Strength:
3x6 Bench press @65kg
3x6 DB row @28kg 
1x6 Sh press @50kg (f6)
1x6 Wtd pull-up @7kg

Candito Linear 6

Day 1: Strength Lower Day

Warm-up:

Strength:
3x6 Squat @115kg
2x6 Deadlift @125kg
 

Candito Linear 5

Day 3: Control Lower Day 

Strength:
6x4 Pause Squat @92.5kg
3x4 Pause Deadlift @102.5kg 

Tabata 5

Tabata: The Arc cross-trainer
80 cal

Sauna 30 min

Candito Linear 4

Day 1: Heavy Lower Day & Day 2: Heavy Upper Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8
Shoulder club rotations
KB bottoms up press @12kg x10
 

Strength:
3x6 Squat @112.5kg
2x6 Deadlift @122.5kg 
3x6 Bench press @62.5kg
3x6 DB row @26kg 
1x6 Sh press @47.5kg
1x6 Wtd pull-up @6kg

440 MTB Park

5 runs on a Trek Remedy full suspension bike at 440 MTB Park

Tabata 3

Tabata: Skill Mill (level 7)
21 cal

Sauna 30 min

Candito Linear 2 / Tabata 2

Day 2: Heavy Upper Day

Warm up:


Strength:
3x6 Bench press @60kg
3x6 DB row @24kg 
1x6 Sh press @45kg
1x6 Wtd pull-up @5kg
 

Tabata: Incline push-up
80 reps

Candito Linear 3 / Tabata 4

Day 3&4: Control Lower & Upper Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8

Strength:
6x4 Pause Squat @90kg
3x4 Pause Deadlift @100kg 

6x4 Spoto Press 
6x4 Pause DB Row @20kg
1x10 Sh Press @40kg
1x10 Pull-ups

Tabata: Row 
63 cal

Candito Linear 1 / Tabata 1

Day 1: Heavy Lower Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8

Strength:
3x6 Squat @110kg
2x6 Deadlift @120kg

Tabata: Recumbent Bike
67 cal

Not-So-Complex 16

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @120kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds @60kg-60kg-70kg
Barbell Front Rack Lunge 5 reps each side 
Barbell Front Squat 10 reps 
Barbell Back Squat 10 reps

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

5x5 Pull-ups (in between sets of complexes)

Not-So-Complex 14

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 15

Day 5: Total Body Day

1x5 Barbell Deadlifts @130kg

Dan John’s Mass Made Simple Barbell Complex: 
3 rds @50kg:
Barbell Bent Over Row 5 reps
Barbell Full Clean 5 reps
Barbell Front Squat 5 reps
Barbell Standing Overhead Press 5 reps
Barbell Back Squat 5 reps
Barbell Good Morning Deadlift 5 reps

3 rds of:
6 90kg tyre flips
60ft rope climb/sled drag erg
6 box jumps @24"

Diablo Crossfit’s Kettlebell Carry Complex:
2 rds of:
Kettlebell Waiters Walk 30-50 ft @2-16kg
Kettlebell Front Rack Walking Lunge 30-50 ft @2-24kg
Kettlebell Farmer's Walks 30-50 ft @2-32kg

Not-So-Complex 13

Day 3: Upper Body Day

Warm up:
500m row
2 min o/h band mob
KB arm bar + 10 screwdriver @16kg
5 Sgl KB floor press @16kg
10 wide grip push-ups
5 Sgl KB bottoms up press @16kg

Strength:
1 x 5 Barbell Bench Press @80kg (plus warm up sets)

Testosterone Nation Press Medley 
2 rds @16kg 
8-10 reps: Incline dumbbell press, reverse grip 10-8
Max reps: Incline dumbbell press, regular grip (same weight) 10-6
Max reps: Push-up, feet elevated 10-5
Max reps: Flat dumbbell press, reverse grip (same weight) 10-6
Max reps: Flat dumbbell press, regular grip (same weight) 6-3
Max reps: Incline Push-up 5-8

Lee Boyce’s Back Complex:
3 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @50lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @60lb
Cable Bicep Curl Eccentric failure (cheat into position) @75lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
25 reps max decline
Reps 53-56 trad push-up
Last 25 reps on max incline

Not-So-Complex 12

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

5 rds for TIME @16kg KB:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side
13.58

Not-So-Complex 11

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @120kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds of:
Barbell Front Rack Lunge 5 reps each side @60kg
Barbell Front Squat 10 reps @60kg
Barbell Back Squat 10 reps @60kg

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5-5-10 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

Three Storm Fitness’ Quad Complex:
2 rds of:
Plie Squat 15 reps (1/4 depth)
One Leg Body Weight Squat 15 reps (1/4 depth)
Bodyweight Stationary Lunge 15 reps (1/4 depth from bottom)
Banded Terminal Knee Extension 15 reps
(finish round for one side before doing other side)

Not-So-Complex 10

Day 5: Total Body Day

1x5 Barbell Deadlifts @120kg

Dan John’s Mass Made Simple Barbell Complex: 
3 rds @40kg:
Barbell Bent Over Row 8 reps
Barbell Full Clean 8 reps
Barbell Front Squat 8 reps
Barbell Standing Overhead Press 8 reps
Barbell Back Squat 8 reps
Barbell Good Morning Deadlift 8 reps

Critical Bench’s Sandbag Complex:
2 rd @30kg:
Sandbag Deadlift 6 reps
Sandbag Power Cleans 6 reps
Sandbag Clean & Catch Squat 6 reps
Sandbag Thrusters 6 reps
Sandbag Slam 6 reps
Sandbag Walking Lunges 6 reps
Sandbag Jump Squats 6 reps
Burpee/ Squat Clean/ Overhead Press 6 reps

Diablo Crossfit’s Kettlebell Carry Complex:
1 rd @2x16kg
Kettlebell Waiters Walk 30-50 ft
Kettlebell Front Rack Walking Lunge 30-50 ft
Kettlebell Farmer's Walks 30-50 ft

Not-So-Complex 9

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 8

Day 3: Upper Body Day

Warm up: (modified) Max Shank's Strength Primers
Wrist push-ups 
Wall slides
Hollow body

Strength:
1 x 5 Dumbbell Bench Press @2x34kg

Testosterone Nation’s Squeeze Press & Fly Complex:
3 rds @2x7kg
Dumbbell Squeeze Press 7 reps
Flat Bench Dumbbell Chest Fly 7 reps
Incline Dumbbell Chest Flyes 7 reps

Lee Boyce’s Back Complex:
4 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @40lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @50lb
Cable Bicep Curl Eccentric failure (cheat into position) @60lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
30 reps max decline
Reps 55-60 trad push-up
Last 20 reps on max incline

Not-So-Complex 7

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

3 rds @15kg plate:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side

Not-So-Complex 6

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @110kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds of:
Barbell Front Rack Lunge 5 reps each side @50kg
Barbell Front Squat 10 reps @50kg
Barbell Back Squat 10 reps @50kg

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

Not-So-Complex 5

Day 5: Total Body Day

1x5 Barbell Deadlifts @120kg

Dan John’s Mass Made Simple Barbell Complex: 
2 rds @40kg:
Barbell Bent Over Row 5 reps
Barbell Full Clean 5 reps
Barbell Front Squat 5 reps
Barbell Standing Overhead Press 5 reps
Barbell Back Squat 5 reps
Barbell Good Morning Deadlift 5 reps

Critical Bench’s Sandbag Complex:
1 rd @30kg:
Sandbag Deadlift 6 reps
Sandbag Power Cleans 6 reps
Sandbag Clean & Catch Squat 6 reps
Sandbag Thrusters 6 reps
Sandbag Slam 6 reps
Sandbag Walking Lunges 6 reps
Sandbag Jump Squats 6 reps
Burpee/ Squat Clean/ Overhead Press 6 reps


Diablo Crossfit’s Kettlebell Carry Complex:
1 rd each side @20kg
Kettlebell Waiters Walk 30-50 ft
Kettlebell Front Rack Walking Lunge 30-50 ft
Kettlebell Farmer's Walks 30-50 ft

Not-So-Complex 4

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 3

Day 3: Upper Body Day

Warm up: (modified) Max Shank's Strength Primers
Wrist push-ups - Wall slides
Thoracic bridge - Dead bug to side plank roll
Hollow hang

Strength:
1 x 5 Incline Barbell Bench Press @60kg

Testosterone Nation’s Squeeze Press & Fly Complex:
2 rds @2x10kg plates
Dumbbell Squeeze Press 7 reps
Flat Bench Dumbbell Chest Fly 7 reps
Incline Dumbbell Chest Flyes 7 reps

Lee Boyce’s Back Complex:
3 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @30lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @40lb
Cable Bicep Curl Eccentric failure (cheat into position) @50lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
20 reps max decline
Reps 43-48 trad push-up
Last 25 reps on max incline

Not-So-Complex 2

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

5 rds @15kg plate:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side

Not-So-Complex 1

Starting again post sickness and moving house...

Three Storm Fitness "Not-So Complex" Program:
Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles x 5 each leg
Downward dog to knee tuck x 10 each leg

Strength:
1 x 5 B squat @100kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
2 rds of:
Barbell Front Rack Lunge 4 reps each side @50kg
Barbell Front Squat 5 reps @50kg
Barbell Back Squat 5 reps @50kg

Ben Bruno’s Brutal Trap Bar Complex: 
2 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side
Romanian Deadlifts 10 reps @50kg
Deadlift 10 reps @50kg

Three Storm Fitness’ Quad Complex:
2 rds of:
Plie Squat 15 reps (1/4 depth)
One Leg Body Weight Squat 15 reps (1/4 depth)
Bodyweight Stationary Lunge 15 reps (1/4 depth from bottom)
(finish round for one side before doing other side)

A5

2 min row
2x6 sgl leg deadlift @24kg
2x10 dead bug to side plank roll

3x5 deadlift @120kg, 10 cable crossover rear flyes @9kg

3x10 lat pulldown, 8 alt hammer curls each arm @14kg

A4

3x10 Banded back squats @60kg-80kg-90kg (green band each side)

Later:

2x4 min Skill mill walk/run @level5/6 (keep power output high)
Hang from bar and alt sgl hand grips in rest

2x10 Paloff press @13.5kg (cable)
5x6 Sgl arm KB snatch @24kg-8 crossover cable face pull @9kg
3x8 Bench supported DB row @2x24kg

A3

For TIME:
3 laps (10m) of sled push (plastic covered box on turf) @100kg
48 sec

6 point carry complex @16kg (waiters walk, front rack walk, farmers carry then switch arms) 
10 min (5 min each arm)

WOD:
For TIME:
100 Sgl arm KB snatches @16kg - switch arms as needed 
5.10 

Then:

EMOM for 9 min:
Min 1 = 200m Ski erg 
Min 2 = 200m Row
Min 3 = 200m Bike (Air bike if have one)

A2

Tripod with band press/pull x10 each arm

DB Bench press 5-5-Max

26kg-30kg-34kg (9)

9 x 3 Strict pull-ups

rest 1 min

A1

Warm up on skill mill

Deadlift 5-5-Max (not touch & go)
90kg-105kg-120kg (10)

Pull-up pyramid 1,2,3,4,5 etc.. until failure to complete set in one go.
10 sec rest for each rep just completed
33 reps

Tabata skill mill @16kmh (ish)

J16

Shoulder press 5-5-Max
45kg-52.5kg-60kg (8)

5 x Max strict pull-ups
11-8-7-6-6

J15

3x4min row
rest 2 mins
1150m-1138m-1089m (last rd 80 cal)

J14

Deadlift 5-5-5
50kg-60kg-70kg

5x10 Squats (10 back, 10 front, 10 o/h @40kg, 10 sgl kb o/h, 10 dbl kb o/h @12kg)

J13

Deload:

Shoulder press 5-5-5
30kg-35kg-40kg

5x10
Pull-ups w/ green band
Push-ups

J12

Back squat 5-3-Max (cap at 20)
85kg-95kg-105kg (20)

3x10 Bulgarian split squat @bw-2x10kg-2x20kg

3x
10 reverse hyper ext
10 GHD hip ext

J11

Band work for back

DB bench press 5-3-Max
28kg-32kg-36kg (6)

5x
10 Arnold press @16kg
10 Single arm row @20kg
10 Rear flyes @6kg

FST 7s Cable tricep ext @22.5kg

J10

Deadlift 5-3-Max (cap at 20)
85kg-95kg-105kg (20)

5x10 45 deg leg press @160-200kg

J9

Shoulder press 5-3-Max

45kg- 52.5kg-57.5kg (8)

3 x

10 db bench @22kg

10 ass. Pull-ups @21kg

J8

DB bench press 3-3-Max
26kg-30kg-34kg (8)

Squat 3-3-Max (cap at 20)
80kg-90kg-100kg (20)

21-15-9 reps for TIME:
Deadlift @60kg
Push press @40kg
4.30

Later:

Tabata Row
9-9-9-9-9-9-9-9 cal

J7

2 min row
30 double unders
2 min greatest stretch in the world hip mob
2x6 step-ups @28kg


Deadlift 3-3-MAX (cap at 20)
75kg-87.5kg-100kg (20)

5x10 Goblet squats @50kg

J6

Shoulder press 3-3-MAX
42.5kg-47.5kg-52.5kg (10)

5x
10 DB bench @22kg
10 Ass. pull-ups @24kg

J5

B Squat 5-5-MAX (Cap at 20)
60kg-70kg-80kg  (20)

5 rds of Trap bar complex @50kg:
5 reverse lunges each leg
10 RDL
10 Deadlifts

J4

4 min row
1100m

Tactical frog mobility sequence

DB Bench 5-5-MAX
24kg-28kg-32kg (10)

5 x Landmine complex
10 Shoulder press each arm @bar+10kg plate
10 Bent over row each arm @bar+10kg plate

J3

Deadlift 5-5-MAX (cap at 20)
60kg-70kg-80kg (20)

5x
1 power clean, 10 front squat @50kg

J2

2 x
1 min ME row
Rest 90 sec
329m-331m

Shoulder press 5-5-MAX @60%-70%-80%
40kg-45kg-50kg (10)

5 rds, no rest
10 DB bench @2-20kg
10 Ass. pullups @30kg

J1

3 rds of landmine complex: 30kg-40kg-40kg
6 thrusters
6 SLDL each leg
6 lunges each leg
6 bent over row each arm
6 sh press each arm

2x5 back squat @85kg
2x5 deadlift @85kg
2x5 pull-ups

J13

2x
5 Squats @85kg
5 Deadlift @85kg
5 Pull-ups

Ido Portal squat clinic mobility

TABATA sprint (outside - some hills)

J12

2x
5 Squat @85kg
5 Deadlift @85kg
5 Pull-ups

J11

2x5 squats @80kg

2x5 deadlifts @80kg

2x15 single arm db bench 20kg

2x5 pull-ups

J10

3 x Bear complex (7 reps)

20kg-40kg-50kg

2x5 squats @80kg

2x5 deadlifts @80kg

1-7 for TIME:

pull-ups

push-ups

box jumps @24"

4.28

J9

2x
5 squats @80kg
5 deadlifts @80kg
5 pull-ups

J8

British and Irish Lions Rugby fitness test

10 x 300m row (under 1 min)
1min rest

If you fail any set, rest 2 min then try again. If you fail twice, row the remaining distance at a 1.45 pace.

All sets 58-59sec (ave. 1.37 pace)

J7

Tabata Row
101m max

J6

2 hr kite surfing session at Shoal Bay.

J5

8x10sec hill sprint (rest 20 walking down)
4 sets with empty lung breath hold (nearly blacked out on last one)

J4

ROMWOD: Fear the Fragon

J3

SUP surf session at Manu bay in Raglan.

J2

Kite surf session at Cheltenham beach

J1

5x10 Bench press @40-50kg (played around with bands and weight hanging under bar)

2x5 B Squat @100kg
2x5 Deadlift @100kg

2 x ME chin-ups with strict hollow position (15sec rest)
11-3

3x10 Bent over row @60kg

5 x 60sec ME
15 cal row
KB Push-press @2-20kg
8-10-12-12-11

M8

Super slow training (10-0-10-0)(1 set aiming for failure between 90-120sec)

Smith bench  @40kg
Seated row  @63kg
BB Shoulder press @35kg
Lat pulldown  @61kg
Leg press @120kg

2x 90sec sprint Arc cross-trainer (incline =7, resistance =50)
rest 90sec

M7

Super slow training (10-0-10-0)(1 set aiming for failure between 90-120sec)

Smith bench  @35kg
Seated row  @54kg
BB Shoulder press @35kg
Lat pulldown  @61kg
Leg press @103.5kg

M6

B. Squat - 12-10-8-6 @40kg-60kg-80kg-100kg

4x6 pull-ups

Deadlift - 12-10-8-6 @40kg-60kg-80kg-100kg

3x10 floor press @2-26kg

3x30sec handstand hold against wall

M5

4 x 20sec stair/hill sprint w/ 3min rest

M4

Super slow training (10-0-10-0)(1 set to failure between 90-120sec)
Weights still a little off the mark for complete musc failure in under 2 min

Chest press  @40.5kg
Seated row  @49.5kg
BB Shoulder press @30kg
Lat pulldown  @54kg
Leg press @94.5kg

Then:
2x 400m row w/ 90 sec rest lying  (for nervous system recovery)
1.12-1.14

M3

Warmup

2 min row  
Full shoulder set with bands (rows, ER, Arm circles)
10 burpees

Static Holds/Core/Positions
45 second hollow body hold  
45 second arch hold Max Time handstand hold
15 V-ups 15 Olga crunches (arms locked overhead)
10 Jump pull-ups

Gymnastics Exercises 
3x10 Plank walk with feet on sliders
Reverse plank stretch and try to crab walk on sliders

10 Plank on swiss ball w/ pike and press
3x  30 Second L-sit alt leg extends
10 burpees

Weight Training Complex
3 rds with increasing weight:
8 Bent row
8 Power cleans
8 Front squat
8 Shoulder press
8 Back squat
8 RDLs
20kg-30kg-40kg

M2

Super slow training (10-0-10-0)(1 set to failure between 90-120sec)
Will go heavier next week, weights not high enough to reach failure

Chest press  @31.5kg
Seated row  @40.5kg
BB Shoulder press @25kg
Lat pulldown  @47kg
Leg press @85.5kg

Then:
2x 400m treadmill sprint w/ 90 sec rest lying  (for nervous system recovery)

M1

3x
10 GHD Hip ext @15kg
6 Thick bar pull-ups

A16

3x6 push-ups (feet on sliders - focus on hollow body pos)
3x10 GHD hip ext @15kg
2x12 Thick bar bench press @60kg (weight under bar on straps)
2x8 DB bench @26kg

A15

Gym challenge...

Row 2km for TIME:

6.55

A14

3x10 GHD hip ext @15kg

3x
10 box squat @60-70-80kg
8 single leg stance KB rows @16kg

3x
6 strict pull-ups
5 bottoms-up KB press @18-12-16kg
30 sec handstand hold (wall)

A13

ELDOA method and myofascial stretching SIJ and Hip class.

Got sore from this in a cool way that I haven't felt before...

A12

3x10 GHD Hip ext @pvc

A11

3x10 GHD Hip ext @pvc
3x12 Supine grip seated row @45kg

A10

3x10 GHD Hip ext @pvc
3x12 Bench press @52kg (weight hanging under bar)

A9

Train with client - Keith

TABATA Ski erg
8 x 83m

2x6 SL deadlifts @32kg
12 walking lunges

Back squat 
8@40kg, 8@60kg
Drop set: 20@80kg, 20@60kg

1x20 RDL @20kg

3x8 Single arm db bench press @20-26-30kg

Then:
PRACTICE: Handstands, m-ups, skin the cat, front lever

A8 - ROMWOD8

ROMWOD: Joan of Arc

A7 - ROMWOD7

Train the Trainer - Judy

5 min cross-trainer
2x12 Upright row @20kg
3x10 Bench press @40-50-60kg
3x12 Lat pulldown @47kg
3x12 Rear delt raises @2-7kg

3 rounds for TIME:
10 Burpees
20 KB swings @24kg
30cal Ski erg (2.02 each rd)
Rest until Judy finishes to start next rd together (1.30ish)
17.30 

Later:

ROMWOD: Dragon Squared

A6 - ROMWOD6

ROMWOD: Just Right

A5 - 17.5 - ROMWOD5

CrossFit Games Open Workout 17.5

WOD:
10 rounds for TIME:
9 thrusters @95 lb.
35 double-unders

15.01 

1st round = Just under a minute unbroken
All thrusters unbroken, max 1 break each du round (3-4 unbroken)
Amazing how some people did this in 8 min!  

ROMWOD:  Fall in

A4 - ROMWOD4

Functional Fitness for Surfing Class (Brazilian teacher)

Wrist, shoulder, hip mobility drills
3 flows with lunge, squat, twist and animal movements

2 rounds of:
1 min TRX row
1 min Bench dips
1 min Ladder agility drill
1 min Prone incline explosive pull-up with grip switch each rep (Total Gym machine)
1 min Lunge to sgl arm db press @7kg (front foot on bosu)
1 min V-ups

Later:

ROMWOD: Apollo

A3 - 17.4

CrossFit Games Open Workout 17.4

WOD:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

179 reps

A2

GTG x3
20 KB swings @16kg
10 Goblet squats @16kg

GTG x2
5 Deadlift @60kg
6 Bottoms-up KB press @16kg
12 Deadlift @100kg
5 Strict HSPU

Plus Shoulder stability circuit
KB armbar (plus eyes closed and screwdriver variations)
KB 3 month PNF pattern (plus eyes closed and screwdriver variations)
Push-up+ w/ single arm med ball rollout x10 each arm
Bear crawl fwd and back 10 steps

A1

GTG x3
8 Deadlifts @100kg
5 Strict HSPU

M16

TABATA incline (15%) treadmill run @10kmh

GTG x 3
6 Deadlifts @100kg
5 Strict HSPU

M15 - ROMWOD3

Walk 6 miles with hills

ROM WOD: It's all in the wrists

M14 - ROMWOD2

3 x 4 min Row
77-81-81 cal

ROM WOD: Shoulder Smash

M13 - ROMWOD1

ROMWOD: Hercules

M12 - 17.3

2 min row
o/h band mob
burgener warm-up 
PRACTICE pull-ups and squat snatch up to 60kg

CrossFit Games Open Workout 17.3

WOD:
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb
*If all reps are completed, time cap extends by 4 minutes.

55 reps 
(3.30)

M11

TABATA The Arc cross trainer @Max incline & Max intensity (like a hard stair climber)
10-10-12-13-13-13-12-12 cal
95 cal

GTG x 3
Burgener warm up + snatch balance
4 strict pull-ups
5 c2b pull-ups

M10

GTG x 3
10 single-arm bottoms-up KB press @12kg
6 single-arm KB o/h lunges each side @12kg
6 deadlifts @100kg
5 strict HSPU

M9 - 17.2

2 min row
Hip and shoulder mob
3x10 GHD Hip ext 
TTB, m-up, lunge and clean PRACTICE

CrossFit Games Open Workout 17.2

WOD:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge @2-50lb
  16 toes-to-bars
  8 power cleans @2-50lb
Then, 2 rounds of:
  50-ft. weighted walking lunge @2-50lb
  16 bar muscle-ups
  8 power cleans @2-50lb
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

89 reps (Each round = 34 reps)
(5.30)

M8

TABATA Row
7-7-8-8-8-8-8-9cal

GTG x 3
In gym:
5 bottoms up single KB press @12kg
5 pull-ups
5 bottoms up single KB lunge @12kg
5 bar muscle-ups (green band)

In office
20 KB swings @16kg
10 Goblet squats @16kg
30sec 8-point plank with alt arm raise 

FMS Rolling and shoulder stability:
Roll from supine to prone using outside leg
Roll from supine to prone using outside arm
Roll from prone to supine using outside leg
Roll from prone to supine using outside leg  

Side planks (plus full belly breath and neck rotations)
KB arm bar @12kg (variations: eyes closed / neck rotation / bottoms up / screwdriver)
3 month PNF position @12kg (variations: eyes closed / bottoms up / screwdriver) 

Check this out Matt: