October 31, 2021

Jason Cain

How's the shoulders?

October 31, 2021

Jason Cain

On the 6 minutes x 4

30 cal row

15 Hang snatch 115/85

15 HSPU

October 30, 2021

Jason Cain

Together is Better

October 30, 2021

Jason Cain

Buy in with 100 DU each

Then 4 rounds of

15 front squats 185/125

80' of HW

switch as needed

Cash out with 100 DU each

October 29, 2021

Jason Cain

New every 10

October 29, 2021

Jason Cain

New workout every 10 minutes (score is total rest)

At 0:00

3 rds of

7 MU and 21 cal row

At 10:00

4 RDS of

7 TGU 24/16 and 21 KBS

At 20:00

5 RDS of

7 T2Bs and 21 empty bar thrusters

October 28, 2021

Jason Cain

All the strength

October 28, 2021

Jason Cain

Strength Work

A: Squats on the 2:30

If you don't have a 1 RM ask your coach for an estimate

2x5 at 70%

2x5 at 75%

1x4 at 80%

1x3 at 85%

1x2 at 87.5%

B: Bench Press on the 2:30

3x5 at 75%

2x5 at 80%

1 AMRAP at 85%

October 27, 2021

Jason Cain

I love climbing

October 27, 2021

Jason Cain

For time:

40-30-20-10 GHD sit-ups/ sit-ups

4-3-2-1 rope climbs/peg board

20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)

October 26, 2021

Jason Cain

All the skills

October 26, 2021

Jason Cain

2:1 (est work rest ratio)

2 rounds of :

8 power snatch 135/95, 12 HSPU, 16 C2B

Rest 2 minutes

x 3 cycles

October 25, 2021

Jason Cain

AMRAP WBs x2!

October 25, 2021

Jason Cain

1:1 work to rest ratio

1:30 On 1:30 off X 10 -

Odd rounds

row 20/16 cals, 10 burpees over the rower, AMRAP WB

Even rounds

60 DU, 15 DB DL 50#s/35#s AMRAP WB

October 24, 2021

Jason Cain

CAP inspired

October 24, 2021

Jason Cain

5 Sets For Load:

Front Squat 10-5-3-1-1

EMOM 15:

5 Pull-ups 10 Push-ups 15 Squats

If/When you miss a round, take a round as recovery and hop back in after a minute.

October 23, 2021

Jason Cain

Let's Tango

October 23, 2021

Jason Cain

30 RDs for time switching every round
12 Hang clean and jerk (5 per arm) 50/35
6 Burpee DL holding DBs
3 MU

October 22, 2021

Jason Cain

Category 4

October 22, 2021

Jason Cain

18 MINUTE AMRAP
+10 Calorie Row
+10 Wall balls (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.

October 21, 2021

Jason Cain

In memory of Benjamin Sawatzky

October 21, 2021

Jason Cain

A: “The Benji”

8 rounds for time of

3 power cleans 135/95

10 push ups

21 DU

9 pull up

B: Squats from rack
5x6 at increasing loads on the 2:30

October 20, 2021

Jason Cain

Clean and Jerk Test

October 20, 2021

Jason Cain

Test Clean and Jerk on the 2:30 x 10

October 19, 2021

Jason Cain

DB Mania

October 19, 2021

Jason Cain

Clock starts at 0:00 rest for 1 minute at the following times -
2 minute mark,
at the 6 minute mark,
at the 11 minute mark,
17 minute mark,
and 23 minute mark,
and all done at the 26 minute mark.

AMRAP the following -

18 DB snatch 50/35, 9 T2B, 18 OH DB Lunge steps, 9 lateral DB burpees,

October 18, 2021

Jason Cain

DT

October 18, 2021

Jason Cain

Test DT

5 Rds for time of

12 DL at 155/105

9 Hang Cleans

6 Jerks

October 17, 2021

Jason Cain

All shoulders

October 17, 2021

Jason Cain

A: Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

October 16, 2021

Jason Cain

Partner WOD

October 16, 2021

Jason Cain

Switch As Needed

30 min AMRAP of

30 cal row

20 KBS 24/16kgs

10 T2Bs

October 15, 2021

Jason Cain

Weekend Prep

October 15, 2021

Jason Cain

20 min AMRAP
100 DB snatch 50/35lbs
80 cal row
60 WB
40 Bar Hop Burpees
AMRAP MU

October 14, 2021

Jason Cain

Wodapalooza #3

October 14, 2021

Jason Cain

Part A:

12 MINUTE AMRAP
21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups

Part B:

A:Every 30 sec x 12 5 strict HSPU-

October 13, 2021

Jason Cain

Clean once, squat once, jerk once

October 13, 2021

Jason Cain

1 full cleans + 1 front squat +1 jerk -

On the 2:30 minutes x 8 rounds at increasing loads.

October 12, 2021

Jason Cain

Miami Inspired

October 12, 2021

Jason Cain

Part A:

In 7 min AMRAP
8 Burpee Box Jump Overs (24, 20")
8 Hang Power Snatches (115, 85lb)
8 Thrusters
Rest 2 minutes and Repeat
Score both pieces separately

Part B:

Mobility 10 minutes

How's the shoulders?

Together is Better

New every 10

All the strength

I love climbing

All the skills

AMRAP WBs x2!

CAP inspired

Let's Tango

Category 4

In memory of Benjamin Sawatzky

Clean and Jerk Test

DB Mania

DT

All shoulders

Partner WOD

Weekend Prep

Wodapalooza #3

Clean once, squat once, jerk once

Miami Inspired

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