Workout of the Day

5/10/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg OHWL

HOPE

3 RFT, 1 Min Each Move:

Burpees

Power Snatch (75/55)

Box Jumps (24/20)

Thrusters (75/55)

C2B Pullups

- Rest 1 Min -

5/8/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x10 Thrusters

6 RFT:

2 Rope Climbs

10 Ring Dips

12 GHD Situps

5/7/21

Shoulder Health: Tom House/1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat @75% of 1 RM

8-12 Rounds

200m Run/250m Row/.25 A.B.

- Rest 1:30 - 

5/6/21

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Power Snatch or Snatch

15 Min AMRAP:

1 DL (275/185)

50m Run

2 DL

100m Run

3 DL

150m Run

4 DL

200m Run

5/5/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @75% of 1RM

"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

- OR - 

5K Row For Time

5/4/21

Shoulder Health: Shoulder Stamina

Strength: 5x12 DB Press

"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

- OR - 

5K Row For Time

5/3/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Front Squat @75%

21-15-9:

S2O (105/75)

Bar-facing Burpees

5/1/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 Thrusters

MICHAEL

3 RFT:

800m Run

50 Hip Extensions

50 GHD Situps

M12.jpg
M8.jpg
M7.jpg
M10.jpg
M2.jpg
M11.jpg
M4.jpg
M9.jpg
M6.jpg
M5.jpg
3.jpg
3.jpg

1.jpg
1.jpg

Murph 2014 4919.jpg
Murph 2014 4919.jpg

3.jpg
3.jpg

1/62