Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Swolemate Complex

The Hulk

Settings

Workout

Hulk

Warm-up

200m Run
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
15 Wall Squats
10 Walking Toe Touches
5 Burpee Broad Jumps
10 Cossack Squats
10 Clusters (45/35)

Strength

Swolemate Complex (7 sets to build to Heaviest)

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

1 rep every 1:10 for 7 sets, increasing weight as suited each set.

Metcon

The Hulk (Time)

5 Rounds
9 Broad Jumps (7/5 ft)
3 Clusters (185/115)
1x 15 ft. Sled Push (525/345)
1 Minute Rest
*Thoughts: Hulk could leap miles (Broad Jumps), and can launch heavy objects off the floor (Clusters). He also has the inclination to run through walls (Sled Push). He gets tired time to time (Rest), which is acceptable given all his power.

The Hulk isn't a fast-moving workout given the load, so treat it as a very strength-bias workout.
RX setups:
Sled for Guys= 5x 45s on each side
Sled for Ladies= 3x 45s on each side
For Barbells, guys should use 2x 35s each side while ladies use 1x 35 each side with a 5 lbs. plate. I'd love to use all green 10 lbs plates to commemorate Hulk, but we simply wouldn't have enough and they wouldn't last.
Broad Jumps should be taped out/coned off and measured to ensure the appropriate distance is jumped.

Mobility

Foam Roll
2 min Tibialis Anterior / side

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 14, 2019

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 255 lbs

Thruster thru 225

2

Trenton
Mulder

5pm CrossFit

1 x 1 @ 240 lbs

3

TOM
Hill

8am CrossFit

1 x 1 @ 235 lbs

4

Private

5pm CrossFit

1 x 1 @ 225 lbs

4

Felix
Dion

6pm CrossFit

1 x 1 @ 225 lbs

4

Jim
Pinkerton

6am CrossFit

1 x 1 @ 225 lbs

4

Shaun
Storm

6pm CrossFit

1 x 1 @ 225 lbs

5

Denver
Guess

4pm CrossFit

1 x 1 @ 205 lbs

5

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 205 lbs

5

Robert
Christie

6am CrossFit

1 x 1 @ 205 lbs

6

AJ!
Isabelo

6am CrossFit

1 x 1 @ 198.45 lbs

7

Olivier
Derei

7pm CrossFit

1 x 1 @ 195 lbs

barely failed 205

7

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 195 lbs

8

Jake
White

6am CrossFit

1 x 1 @ 190 lbs

working up to 180lbs

9

Adam
Gelfand

12pm CrossFit

1 x 3 @ 185 lbs

9

Brian
Kent

6pm CrossFit

1 x 1 @ 185 lbs

9

Craig
Kreinest

5pm CrossFit

1 x 1 @ 185 lbs

9

Mike
Tighe

4pm CrossFit

1 x 1 @ 185 lbs

9

Nate
Cobb

8am CrossFit

1 x 1 @ 185 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 1 @ 185 lbs

10

Ryan
Holcombe

7pm CrossFit

1 x 1 @ 175 lbs

95-115-135-155-165-175-175

11

Ron
Kao

7pm CrossFit

1 x 1 @ 170 lbs

12

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 165 lbs

12

Robby
Tabellija

12pm CrossFit

1 x 1 @ 165 lbs

12

Tony
Huynh

7am CrossFit

1 x 1 @ 165 lbs

13

Chris
Aldrich

6am CrossFit

1 x 1 @ 160 lbs

95; 115; 125; 135; 145; 155; 160; 160

14

Andrés
Herrera

4pm CrossFit

1 x 1 @ 155 lbs

thruster throughout

14

Brad
Damon

6am CrossFit

1 x 1 @ 155 lbs

14

Chris
Bartley

5pm CrossFit

1 x 1 @ 155 lbs

14

Fabricio
🦍

12pm CrossFit

1 x 1 @ 155 lbs

14

Ryan
Figuerado

6pm CrossFit

1 x 1 @ 155 lbs

15

Bill
Curci

5pm CrossFit

1 x 1 @ 145 lbs

15

Dominic
Pardini

6pm CrossFit

1 x 1 @ 145 lbs

15

Ken
Nelson

4pm CrossFit

1 x 1 @ 145 lbs

strict pressed the last rep at 145.

15

Thien
Nguyen

5pm CrossFit

1 x 1 @ 145 lbs

16

Jet
Javelet

6pm CrossFit

1 x 1 @ 130 lbs

17

Chad
Baker

12pm CrossFit

1 x 1 @ 125 lbs

17

Tyler
Eickmann

5pm CrossFit

1 x 1 @ 125 lbs

18

Robert
Geyer

4pm CrossFit

7 x 1 @ 95 lbs

19

S.W
SHIM

12pm CrossFit

7 x 1 @ 85 lbs

19

Vincent
Lopez

7am CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Heather
Dunn

5pm CrossFit

1 x 1 @ 135 lbs

1

Nicole
Schneider

6pm CrossFit

1 x 1 @ 135 lbs

2

ashley
green

6pm CrossFit

1 x 1 @ 130 lbs

2

Kim
McGrath

6pm CrossFit

1 x 1 @ 130 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 125 lbs

3

Kym
Janke

12pm CrossFit

1 x 1 @ 125 lbs

4

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 120 lbs

5

Maria
Mercado

6pm CrossFit

1 x 1 @ 115 lbs

5

Private

4pm CrossFit

1 x 1 @ 115 lbs

6

Danielle
Barragan

12pm CrossFit

1 x 1 @ 105 lbs

6

Genesis
Dejesus

6pm CrossFit

1 x 1 @ 105 lbs

need to work on technique.

7

Jasmine
Poon

8am CrossFit

1 x 1 @ 100 lbs

8

Brenna
Jarrells

4pm CrossFit

1 x 1 @ 95 lbs

8

Emily
Gruber

6am CrossFit

1 x 1 @ 95 lbs

9

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 90 lbs

HHC from rack

10

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

10

Janis
Green

7am CrossFit

1 x 1 @ 85 lbs

10

Kelly
Hill

6am CrossFit

1 x 1 @ 85 lbs

11

Lisa
Gift

5pm CrossFit

5 x 1 @ 75 lbs

working on form

12

Beth
Gray

12pm CrossFit

1 x 1 @ 70 lbs

13

Private

8am CrossFit

1 x 1 @ 65 lbs

13

Libby
Lefanowicz

5pm CrossFit

1 x 1 @ 65 lbs

14

Kaitlyn
Chau

6pm CrossFit

1 x 1 @ 62 lbs

15

Janny
Zaa

7pm CrossFit

1 x 1 @ 55 lbs

16

Patti
Gerckens

8am CrossFit

1 x 1 @ 0 lbs

elbow hurting today so did back squats