Workout of the Day

7/27/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 5x5 Squat of Choice @75%

16 Min EMOM (8 sets):

Alt. Moves

10 Push Press@65%

10 Jumping Slam Balls

7/26/21

Shoulder Health: DB High Pull + Dip

Strength: 5x15 Bench Press @55%+

                  5x15 /arm DB Row

Last-chance Qualifier Event 1

42-30-18:

Cal Row

Alt. DB Hang Snatch (50/35)

7/24/21

Shoulder Health: 8/arm Turkish Getups

PAUL

5 RFT:

50 DU

35 K2E

20-yd OH Carry (185/1350

7/23/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Squat of Choice @75%

For Time:

45 KB Swings (53/35)

400m Run

35 KB Swings

800m Run

25 KB Swings

12oom Run

15 KB Swings

7/22/21

Shoulder Health: DB High Pull + Dip

PEYTON
20 Min AMRAP:

10 chest-to-bar pull-ups
10 DB Thrusters (50/35)

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then,

at the 20:00 mark, begin a 2-mile run.

7/21/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Push Press @75%

6-8 Rounds:

400m Run/500m Row/2:00 AB

- Rest 1:1 - 

7/20/21

Shoulder Health: DB Windmill + Farmer's Carry

"Double Christine w/Partner"

6 RFT (Alternate Movements):

500m Row

12 DL (BW)

21 ox Jumps (24/20)

7/19/21

Shoulder Health: 1-arm DB Press + C2B Pullups

                                Tom House Shoulder

Strength: 5x15 Back Squat at 55%+

                  5x15 Bench Press @55%+

                  3-5x15/arm DB Row

7/17/21

Shoulder Health: DB Windmill + Farmer's Carry

LIAM

For Time:

800m Run with 45/35# plate

100 T2B

50 Front Squat (155/115)

10 Rope Climbs

800m Run with 45/35# plate

7/16/21

Shoulder Health: Turkish Getups

Strength: 5x5 Push Press @75%

Plyo-Barbara

3-5 Rounds, Each For Time:

10 Plyo-Pushups

15 Jumping Pullups

20 Hollow Rocks

25 Jumping Squats

- Rest 2 Min -

7/15/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Squat of Choice @75%

Each For Time:

400m Run/500m Row/.5 Mile AB

800m Run/1000m Row/1 Mile AB

1200m Run/1500m Row/1.5 Mile AB

1600m Run/2000m Row/2 Mile AB

- Rest 1:1 -

7/14/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 6x3 Power Snatch/Snatch

3 RFT:

15 DB Bench Press

15 DB Shoulder Press

15/arm DB Row

1:00 Plank

7/13/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x15 Back Squat @55%+

 

12 Min Partner AMRAP:

250m Row

100m KB Farmer's Carry (53/35)

*Partners work simultaneously, and alternate movements. If one partner finishes ahead, they rest until both movements are completed, then switch.

7/12/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x15 Bench Press @55%+

 

25 Min. EMOM:

Min 1: 15 Jumping Slam Balls

Min 2: 15 GHD Situps

Min 3: :50 Active Shoulder Hang

Min 4: 15/12 Cal. Assault Bike

Min 5: Rest

7/10/21

Team WOD

7/9/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Squat of Choice @75%+

Final WOD

21-15-9:

Cal. Assault Bike

12-9-6:

Snatch (135/95)(95/65)

9-6-3:

Bar MU

7/8/21

Shoulder Health: 8/arm Turkish Getups

 

Make-up or Repeat Comp Weeks 3-4

Open WOD 18.5 or 19.2

7/7/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x15 Bench Press @55%+

 

Make-up or Repeat Comp Weeks 1-2

Open WOD 17.4 or 20.1

7/6/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Push Press @75%

5x15 Back Squat @55%

6x3 Power Snatch/Snatch

7/5/21

Shoulder Health: DB Windmill + Farmer's Carry

Week 5 Comp. WOD (Open 21.2)

For Time:

10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

7/3/21

Shoulder Health: Turkish Getups

Strength: 4x8 Thrusters

JT

21-15-9:

HSPU

Ring Dips

Pushups

7/2/21

Shoulder Health: Supinated Row + OH Carry

Strength: Squat of Choice 5x5 @75%

8 Rounds - All Out Effort:

200m Run or 250m Row

- Rest 1:30 - 

"Fight Gone Bad"

7/1/21

Shoulder Health: Tom House Shoulder

"Fight Gone Bad"

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