Workout of the Day
2/26/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5RM Push Press
5x12/arm DB Row
4x10 SLDL
4x10 DB Bench
3x10 3-way BB Bicep Curl
2/25/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5RM Front Squat
"Ingrid"
10 RFT:
3 Snatch (135/95)
3 Burpee over Bar
2/24/21
Shoulder Health: Supinated Row + OH Carry
Strength: 4x12 Split Squats
3 RFT:
800m Run
30 Pullups
40 Pushups
50 Squats
2/23/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Clean
5 Rounds:
5 Min Rowing or A.B.
- 5 Min Rest -
2/22/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Weighted Pullups or Dips
4 RFT:
15 GHD (20 AbMat)
30 Thrusters (65/45)
45 DU (90 singles)
2/20/21
Shoulder Health: 1-arm DB Press + C2B Pullups
MARTIN
For time, with a partner:
2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)
2/19/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Clean
LANE
5 Rounds for Max Reps
Hang Power Snatch (3/4 BW)
HSPU
2/18/21
Shoulder Health: DB High Pull + Dips
Strength: Warm up for Back Squat
20 Min AMRAP:
25 Burpees
15 BW Back Squats
2/17/21
Shoulder Health: Turkish Getups
Strength: 5x5 Weighted Pullups or Dips
3 RFT:
100 DU
33 KB Swings (53/35)
22 Box Jumps (24/20)
2/16/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10 Split Squats
5x12/arm DB Row
4x8 SLDL
4x8 DB Bench Press
4x8 BB Bicep Curls
2/15/21
Shoulder Health: Shoulder Stamina
Strength: 5 RM Push Press
7 RFT:
150/100m Row with as few puls as possible
1 BW Front for each pull
- Reset rower each round -
2/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
ANDI:
For Time:
100 Hang Power Snatch (65/45)
100 Push Press
100 SDLHP
100 Front Squat
2/12/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Weighted Pullups + Dips
12 Min AMRAP:
20 GHD Situps
10 Left-arm DB OHWL (50/35)
10 Right-arm DB OHWL (50/35)
2/11/21
Shoulder Health: Turkish Getups
Strength: 6x3 power Clean
20 Min AMRAP:
4 Strict Pullups
8 Pushups w/ feet on box
12 MBC (20/14)
2/10/21
Shoulder Health: Shoulder Stamina
Strength: 4x8 Split Squats
5x12/arm DB Row
6x3 Hang Power Snatch
4x8/arm DB Bicep Curls
2/9/21
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Push Press
4-6 Rounds:
800m Run/Row or 1 Mile A.B.
- Rest 3:00 -
2/8/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Front Squat
"Task Tabata"
300 Reps For Time, Following Pattern:
:20 Pullups
:10 Rest
:20 Pushups
:10 Rest
:20 Situps
:10 Rest
:20 Squats
:10 Rest
2/6/21
Shoulder Health: 1-arm DB Press + C2B Pullups
3 RFT:
10 DB Snatch left (50/35)
10 OH Lunge left
10 DB Snatch right
10 OH Lunge right
10 DB Clean left
10 Front Squat left
10 DB Clean right
10 OH Front Squat right
2/5/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x12/arm DB Row
"Grettel"
10 RFT:
3 C&J (135/95)
3 Burpee over Bar
2/4/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12/leg Single-Arm DB OHWL Steps
3 RFT:
500m Row or 25/20 Cal. A.B.
21 KB Swings (53/35)
12 Pullups
2/3/21
Shoulder Health: DB High Pull + Dip
Strength: 5 RM Bench Press
E3MOM
- or -
8-12 Rounds:
200m Run/250m Row/1:00 A.B.
- Rest 1:00 -
2/2/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: X
30 Min E3MOM:
10-10-8-8-6-6-4-4-2-2:
Back Squat (increase weight each set as possible)
2/1/21
Shoulder Health: Shoulder Stamina
Strength: 5 RM Press
4 RFT:
100 DU
25 Wall Ball (20/14)
15 GHD/25 AbMat Situps
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