Workout of the Day

12/1/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 6x3 Power Clean/Clean

4- 8 Sets:

400m Run/500m Row/800m Bike

- Rest 1:1 -

 

- OR -

 

E3MOM for 21 Minutes (7 sets):

50ft. OHWL Steps (95/65)

11/30/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 weighted Pullups/Dips

E3MOM for 21 Minutes (7 sets):

50ft. OHWL Steps (95/65)

11/28/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Bench Press

JACK

20 Min AMRAP:

10 Push Press (115/85)

10 KB Swings (35/26)

10 Box Jumps (24/20)

11/27/20

Shoulder Health: 1-arm DB Press + C2B Pullups

"Deck of Doom"

11/25/20

Shoulder Health: Sup. Row + OH Carry

"Thanksgiving with the Girls"

11/24/20

Shoulder Health: Shoulder Stamina

Strength: 4x12 DB Push Press

Partner WOD For Time:

5000m Row (Switch every 250m)

200 Alt. DB Snatch (Switch as needed)

- OR -

5x5 Front Squat @75%+ (max reps last set)

5x5 Weighted Pullups or Dips

11/23/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 Split Squats

Partner WOD For Time:

5000m Row (Switch every 250m)

200 Alt. DB Snatch (Switch as needed)

- OR -

5x5 Front Squat @75%+ (max reps last set)

5x5 Weighted Pullups or Dips

11/21/20

Shoulder Health: DB Windmill + Farmer's Carry

"Dirty 30"

For Time:

30 BJ (24/20)

30 Pullups

30 KB Swings (53/26)

30 WL Steps

30 K2E

30 Push Press (45/35)

30 Hip Extensions

30 WB (20/14)

30 Burpees

30 DU

11/20/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Front Squat @75%

20.1

10 RFT:

8 G2O (95/65)

10 Bar-facing Burpees

11/19/20

Shoulder Health: 8/arm Turkish Getups

Strength: 4x10 DB Push Press

3-Person Team AMRAP for 15:

P1: 15/12 Cal Assault Bike

P2: Active Shoulder Hang

P3: Max Reps BJ Overs (24/20)

11/18/20

Shoulder Health: Supinated Row + OH Carry

Strength: 4x10/Leg Split Squats

"Linda"

10-9-8-7-6-5-4-3-2-1:

DL (1.5 BW)

Bench (BW)

Clean (3/4 BW)

Row:

500-1000-1500-2000

- Rest 1:1 - 

11/17/20

Shoulder Health: 1-arm DB Press + C2B Pullups

"Linda"

10-9-8-7-6-5-4-3-2-1:

DL (1.5 BW)

Bench (BW)

Clean (3/4 BW)

11/16/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Weighted Pullups or Dips

11 Min AMRAP:

50 DU

10 OHS (135/95)

11/14/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x8DB FR Walking Lunges

7 RFT:

10 DB Right Arm Snatch (50/35)

1 Rope Climb

10 DB Left Arm Snatch (50/35)

1 Rope Climb

11/13/20

Shoulder Health:Turkish Getups

Strength: Make-up or Hang Power Snatch

15 Min Partner AMRAP:

5 DL (225/155)

200m Row

10 DB Bench Ppres (50/35)

11/12/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Front Squat (max reps last set)

"When Annie Met Kelly"

5 RFT:

100 DU

30 Box Jumps (24/20)

30 WB (20/14)

11/11/20

Shoulder Health: Shoulder Stamina

Strength: 4x8 Split Squats

24 Min EMOM:

Min 1: Max Reps KB Swings (53/35)

Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps

Min 4: Rest

- OR - 

10 RFT:

7 Power Cleans (135/95)

1 Rope Climb

11/10/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Weighted Pullups/Dips

24 Min EMOM:

Min 1: Max Reps KB Swings (53/35)

Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps

Min 4: Rest

- OR - 

5KRun/5K Row/10 Mile AB

11/9/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Push Press

5K Run/5K Row/10 Mile AB For Time

11/7/20

Shoulder Health: 1-arm DB Press + C2B Pullups

BLAKE

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

11/6/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Bench Press (max reps last set)

21-18-15-12-9-6-3:

Front Squat (185/125)

GHD Situps

Pushups

11/5/20

Shoulder Health: Turkish Getups

21-18-15-12-9-6-3:

Front Squat (185/125)

GHD Situps

Pushups

11/4/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Strict Press (max reps last set)

For Time:

21 Snatch (85/55)

400m Run

15 Snatch

400m Run

9 Snatch

400m Run

11/3/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Weighted Pullups/Dips (max reps last set)

5 2-Min Rounds:

20 DB Step-ups (50/35)(20"/16")

Max Reps DB Push Press

- Rest 2 Min - 

- OR - 

E3MOM for 21 Min

5 DL @85%

11/2/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% of 1RM (max reps last set)

5 2-Min Rounds:

20 DB Step-ups (50/35)(20"/16")

Max Reps DB Push Press

- Rest 2 Min - 

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OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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