Workout of the Day
9/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12 FR or OH Walking Lunge Steps
"When Annie Met Elizabeth"
For Time:
21 Clean (135/95)
100 DU
35 AbMat Situps
15 Clean (135/95)
100 DU
35 AbMat Situps
9 Clean (135/95)
100 DU
35 AbMat Situps
9/16/20
Shoulder Health: Turkish Getups
Strength: 10 Front Squat at 75% of 1 RM
"Double Pyramid Helen"
For Time:
1200m Run
63 KB Swings (53/35)
36 Pullups
800, Run
42 KB Swings (53/35)
24 Pullups
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
1 RM DL
1 RM Bench Press
9/15/20
Shoulder Health: DB High Pull + Dip
Strength: 10 Front Squat at 75% of 1 RM
"Double Pyramid Helen"
For Time:
1200m Run
63 KB Swings (53/35)
36 Pullups
800, Run
42 KB Swings (53/35)
24 Pullups
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
1 RM DL
1 RM Bench Press
9/14/20
Shoulder Health: 3-way Banded Shoulder Warmup
Strength: 5x12 SLDL
Teams of 3
14 Min AMRAP:
P1 = 250m Row
P2 = Static DB Farmer's Hold (50/35)
P3 = Max Rep Burpees
9/12/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press or Make-up Day
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
9/11/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power Snatch/Hang Snatch
Tabata HSPU
- Rest 1 Min -
Tabata Single-leg Squats (Pistols)
- Rest 1 Min -
Tabata Pushups
- Rest 1 Min -
Tabata Jumping Lunges
9/10/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x10 SLDL
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
2500m Row Time Trial
- OR -
5 RM Weighted Press
5 RM Weighted Dips
9/9/20
Shoulder Health: Shoulder Stamina
Strength: 10 Front Squat @70% of 1RM
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
2500m Row Time Trial
9/8/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x10 DB Bench Press
5 RFT:
6 Power Clean (135/95)
50 DU
25 Situps
- OR -
2500m Row Time Trial
9/7/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x10 FR or OH Walking Lunge Steps
5 RFT:
6 Power Clean (135/95)
50 DU
25 Situps
9/5/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press of Make-up Day
"Diane"
21-15-9:
DL (225/155)
HSPU
9/4/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Hang Power Snatch/Hang Snatch
3 RFT:
10 Front Squat @65% of 1 RM
20 Alt. DB Snatch (50/35)
- OR -
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
:60 on/2:30 off
9/3/20
Shoulder Health: Shoulder Stamina
Strength: 5x8 DB Bench Press
3 RFT:
10 Front Squat @65% of 1 RM
20 Alt. DB Snatch (50/35)
- OR -
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
:60 on/2:30 off
9/2/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 SLDL
E2MOM for 20 Min:
3 Power Clean @85% of 1RM
9/1/20
Shoulder Health: Turkish Getups
Strength: 5x8 FR or OH Walking Lunge Steps
GAZA (Modified)
5 RFT:
35 KB Swings (53/35)
30 Pushups
25 Pullups
20 Box Jumps (24/20)
400m Run
- OR -
"Barefoot Annie"
50-40-30-20-10:
DU
AbMat Situps
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