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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