Workout of the Day
6/1/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Front Squat @75% of 1 RM (or 5RM)
3 RFT:
10 HPS (95/65)
15 BJ (24/20)
250m Row
5/30/20
Shoulder Health: Turkish Get-ups
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
5/29/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 SLDL
2
20 Min AMRAP:
200m Run
1 Min Plank
5/28/20
Shoulder Health: DB High Pull + Dips
Strength: 4x12 DB Bench Press
3 RFT of 20 Min AMRAP:
20 DB Walking Lunges
20 DB Strict Press
200m Row
- Use DBs totaling to roughly 1/3 BW -
- OR -
1o RFT or 10 Min AMRAP:
10 Box Jumps (24/20)
10 Cleans (95/65)
5/27/20
Shoulder Health: Supinted Row + OH Carry
Strength: 5x5 Front Squat
3 RFT of 20 Min AMRAP:
20 DB Walking Lunges
20 DB Strict Press
200m Row
- Use DBs totaling to roughly 1/3 BW -
5/26/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press or Push Press
10 Min AMRAP or 10 RFT:
10 Box Jumps (24/20)
10 Cleans (95/65)
- OR -
5000 Run/Row or 10 Mile Bike
- OR -
MURPH
5/25/20
MEMORIAL DAY MURPH
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
- With vest (20/14) -
5/23/20
Shoulder Health: Shoulder Stamina
"Elizabeth"
21-15-9:
Clean (95/65)
Ring Dips
5/22/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 DB Bench Press
5 RFT:
200m Run
30 KB Swings (53/35)
5/21/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squats @ 75% of 1RM
3 RFT:
15 Box Jumps (24/20)
200m Farmer's Carry (50/35)
- OR -
2-3 Rounds:
60 on/15 off
60 on/30 off
60 on/45 off
60 on/60 off
5/20/20
Shoulder Health: Turkish Getups
Strength: 6x3 Hang Power Clean
3 RFT:
15 Box Jumps (24/20)
200m Farmer's Carry (50/35)
- OR -
2-3 Rounds:
60 on/15 off
60 on/30 off
60 on/45 off
60 on/60 off
5/19/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press or Push Press
10 Min AMRAP:
20 Lunges
40 DU
5/18/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x8 SLDL
5 RFT:
400m Run
50 Squats
15 Pushups
5/16/20
Shoulder Health: 1-arm DB High Pull + Dips
"Christine"
3 RFT:
500m Row
12 DL (BW)
21 Box Jumps (24/20)
5/15/20
Shoulder Health: Shoulder Stamina
Strength: 5RM Push Press
Baseline
For Time:
500m Row
40 Squats
30 Sit-ups
20 Pushups
10 Pullups
- OR -
12 Min AMRAP of same
5/14/20
Shoulder Health: DB Windmill +Farmer's Carry
Strength: 6x3 Hang Power Clean
12 Min AMRAP:
20 Wall Ball (20/14)
20 Alt Pistols
- OR -
4-6 Rounds:
800m Run/1000m Row/1 Mile Bike
- Rest 1:1 -
5/13/20
Shoulder Health: Supinated Row + OH Carry
Strength: 4x8 DB Bench Press
12 Min AMRAP:
20 Wall Ball (20/14)
20 Alt Pistols
- OR -
4-6 Rounds:
800m Run/1000m Row/1 Mile Bike
- Rest 1:1 -
5/12/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x8 SLDL (none with Tabata)
TABATA:
Burpee
Weighted Situps
KB Swings
Burpee
- OR -
E2MOM for 20 Min:
10 Front Squat @65% of 1RM
5/11/20
Shoulder Health: Turkish Get-ups
Strength: 4x8 SLDL
TABATA:
Burpee
Weighted Situps
KB Swings
Burpee
- OR -
E2MOM for 20 Min:
10 Front Squat @65% of 1RM
5/9/20
Shoulder Health: Shoulder Stamina
"Candy"
5 RFT:
20 Pullups
40 Pushups
60 Squats
- OR -
"Maggie"
5 RFT:
20 HSPU
40 Pullups
60 Alt Pistols
5/8/20
Shoulder Health: Supinated Row + OH Carry
Strength: Make-up Day
For Time:
DB 21 Thrusters (50/35)
400m Run
15 DB Thrusters
400m Run
9 DB Thrusters
- OR -
6-8 Rounds:
400m Run/500m Row/.5mile Bike
- Rest 1:1 -
5/7/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Bench Press @75%
For Time:
DB 21 Thrusters (50/35)
400m Run
15 DB Thrusters
400m Run
9 DB Thrusters
- OR -
6-8 Rounds:
400m Run/500m Row/.5mile Bike
- Rest 1:1 -
5/6/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Press
10 RFT:
30 DU
10 HPC (115/75)
10 Pullups
5/5/20
Shoulder Health: Turkish Getups
Strength: 5x5 Back Squat @75%+
15 Min AMRAP:
15 DB Row (left) (50/35)
15 DB Row (right) (50/35)
50ft HS Walk
- OR -
E2MOM for 20:
10 DL @65% of 1RM
5/4/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Clean
15 Min AMRAP:
15 DB Row (left) (50/35)
15 DB Row (right) (50/35)
50ft HS Walk
- OR -
E2MOM for 20:
10 DL @65% of 1RM
5/2/20
Shoulder Health: 1-arm DB High Pull + Dips
"Eva"
5 RFT:
800m Run
30 KB Swings (53/35)
30 Pullups
5/1/20
Shoulder Health: DB Windmill + Farmer's Carry
24-21-18-15-12-9-6-3:
Medicine Ball Cleans (20/14)
Push-ups
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