IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - 2021 Archive (1)
4/30/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Back Squat @75%
8-12 400m Runs
- Rest 1:1 -
4/29/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10 DB Press
For Time:
120 Wall Ball (20/14)
120 Cal Row
4/28/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75% of 1 RM
9-6-3:
Snatch (185/135)
Burpee BJO (24/20)
4/27/21
Shoulder Health: DB High Pull + Dip/Turkish Getups
24 Min EMOM:
Min 1: GHD Situps
Min 2: Rope Climbs
Min 3: Pistols
4/26/21
Shoulder Health: Tom House Exercises
Strength: 5x5 Bench Press @75% of 1RM
"Double Helen"
3 RFT:
800m Run
42 KB Swings (53/35)
24 Pullps
4/24/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 SLDL
3 RFT:
10 SHSPU
8 DB Hang Power Clean
50 DU
- Rest 1 Min -
3 RFT:
10 Kipping HSPU
8 DB S2O
50 DU
4/23/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back Squat @75% of 1 RM
LMG Testing
- OR -
4 RFT:
400m Run
50 Walking Lunges
4/22/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Bench Press
LMG Testing
1500m Row
- Rest -
3 Rounds Max Reps:
Air Squats
Box Jumps
Situps
KB Swings
- Rest 1 Min -
4/21/21
Shoulder Health: DB High Pull + Dips
Strength: 5x8 DB Press
20 Min EMOM (max reps for each):
Min 1: Push Press
Min 2: DB Row (right arm)
Min 3: Split Squats
Min 4: DB Row (left arm)
4/20/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
10 Min AMRAP:
50 DU
100m Farmer's Carry (50/35)
4/19/21
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Snatch or Snatch
3 RFT:
200m Run
20 K2E
200m Run
20 DB Thrusters (50/35)
4/17/21
Shoulder Health: Supinated Row + OH Carry
DERMYER
37 Min Partner AMRAP:
A: 400m Run
B:
10 BBJO (24/20)
15 WB (20/14)
20 Situps
*Switch every run
4/16/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
5x5 Bench Press @75%
5x10/arm DB Row
15x10/leg Split Squat
- OR -
400m Run/Row
800m Run/Row
1200m Run/Row
1600m Run/Row
- Rest 1:1 -
4/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 DB Press
10 RFT:
200m Run
12 KB Swings (53/35)
6 Pullups
4/14/21
Shoulder Health: Turkish Getups
Strength: 6x3 Power Snatch
5x5 Bench Press @75%
5x10/arm DB Row
15x10/leg Split Squat
- OR -
400m Run/Row
800m Run/Row
1200m Run/Row
1600m Run/Row
- Rest 1:1 -
4/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Back Squat @75%
21-15-9:
Push Press (75/55)
Situps
- Rest 5 Min -
21-15-9:
Deadlift (185/135)
Situps
4/12/21
Shoulder Health: Tom House Exercises
Partner WOD For Time:
5000m Row
200 WB (20/14)
30 MU
*Switch every 500m
*Work simultaneously
4/10/21
Shoulder Health: DB Windmill + Farmer's Carry
28 Min EMOM:
Min 1: 15 GHD Situps
Min 2: 15 Good Mornings
Min 3: 10 Thrusters (135/95)
Min 4: 10 C&J (135/95)
4/9/21
Shoulder Health: Turkish Getups
Strength: 4x10 DB Press
"Helen for 5 Rounds"
400m Run
21 KB Swings (53/35)
12 Pullups
4/8/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Bench Press @75%
4 RFT:
10/leg SLDL
10 Weighted Pullups
10/leg Split Squat
10 Push Press
4/7/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat @75%
5 RFT:
30 Alt. DB Snatch (50/35)
15/12 Cal Assault Bike
4/6/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 6x3 Power or Squat Snatch
4 RFT:
50m DB Walking Lunge (50/35)
350m DB Farmer's Carry (50/35)
4/5/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75%
"Longest Mile"
10 Burpees
10 Squats
10 Pushups
10 Situps
- 100m Run b/w each movement -
4/3/21
Shoulder Health: 1-arm DB High Pull + Dips
WHITE
5 RFT:
3 Rope Climbs
10 T2B
21 OHWL with 45# plate
400m Run
4/2/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
3-4 Rounds (on/off):
60/60
60/45
60/30
60/15
60/2:30
- OR -
20 Min AMRAP:
10/leg SLDL
10 Weighted Dips
10/leg Split Squat
10 Push Press
- Pick challenging weight for 10 Reps -
4/1/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press @75%
50-40-30-20-10:
Cal Row
Wall Ball (20/14)
3/31/21
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Snatch
3-4 Rounds (on/off):
60/60
60/45
60/30
60/15
60/2:30
- OR -
20 Min AMRAP:
10/leg SLDL
10 Weighted Dips
10/leg Split Squat
10 Push Press
- Pick challenging weight for 10 Reps -
3/30/21
Shoulder Health: Turkish Getups
Strength: 4x8 DB Press
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
3/29/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Back Squat at 75%
10 RFT (Partners Alternate Moves);
6 PC (135/95)
15/12 AB
20 Russian Twists (20/14)
3/27/21
Shoulder Health: 1-arm DB High Pull + Dip
For Time:
2/27/21
Shoulder Health: Turkish Getups
Strength: 4x12 Split Squats
BLAKE
4 RFT:
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
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
1/30/21
Shoulder Health: Shoulder Stamina
Strength: 5 RM Front Squat
"Lyla"
10-9-8-7-6-5-4-3-2-1:
Muscle-ups
BW C&J
1/29/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x10/leg Single-arm DB OHWL Steps
"Ellen"
- or -
5 RM Weighted Pullups
5x10/arm DB Row
1/28/21
Shoulder Health: Turkish Getups
Strength: 3 RM Deadlift
"Ellen"
3 RFT:
20 Burpees
21 Alt. DB Snatch (50/35)
12 DB Thrusters (50/35)
1/27/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press
CARSE
- OR -
6-8 Rounds:
400m Run or 500m Row
- Rest 1:1 -
1/26/21
Shoulder Health: Supinated Row + OH Carry
CARSE
21-18-15-12-9-6-3:
*Begin each round with 50m Bear Crawl*
Squat Clean (95/65)
DU
DL (185/135)
BJ (24/20)
1/25/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Back Squat
24 Min EMOM
Min 1: 15 GHD/20 AbMat Situps
Min 2: Plank Hold
Min 3: Max Reps KB Swings (53/35)
Min 4: L-Sit Active Hang
Min 5: 15/12 Cal Assault Bike
Min 6: Rest
1/23/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
KERRIE
10 RFT:
100m Sprint
5 Burpees
20 Situps
15 Pushups
100m Sprint
- Rest 2 Min -
1/22/21
Shoulder Health: Turkish Getups
Strength: 5x5 Bench Press
Run/Row/Bike
3-4 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
- OR -
18 Min E3MOM (6 sets):
6 Power or Squat Cleans
- Increase weight each set -
1/21/21
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Deadlift
21-15-9:
Wall Ball (20/14)
Cal Row
1/20/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press
10 Min AMRAP, ascending by 2:
2/arm DB Snatch (50/35)
2 Box Jump Overs
2 T2B
1/19/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x8/leg Single-arm DB OHWL Steps
"The Ghost" (w/ AB)
6RFT, 1 Min Each:
AB
Burpees
DU
- 1 Min Rest -
- OR -
5x5 Weighted Pullups
5x10/arm DB Row
1/18/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 RM Back Squat
"The Ghost" (w/ AB)
6RFT, 1 Min Each:
AB
Burpees
DU
- 1 Min Rest -
1/16/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat
"Barbara Ann"
5 RFT, Each For Time:
20 HSPU
30 DL (135/95)
40 AbMat Situps
50 DU
1/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 RM Press
15 Min E3MOM (% sets):
7 Power or Squat Cleans
- Build weight each set -
1/14/21
Shoulder Health: 1-arm DB High Pull
Strength: 3 RM DL
20 Min EMOM
Min 1: 15 GHD Situps
Min 2: Max Cal AB
Min 3: 10/arm DB Row
Min 4: Med Ball Clean (20/14)
1/13/21
Shoulder Health: Supinated Row + OH carry
Strength: 4x12/leg DB OHWL Steps
5 RFT:
87 DU
15 Burpees
33 KB Swings (53/35)
1/12/21
Shoulder Health: Turkish Getups
Strength: 5x5 Back Squat
5 RFT:
5 Power Snatch (95/65)
10 BJ (24/20)
5 Pulse Burpees
- OR -
Run/Row/Bike
400m
800,
1200m
1600m
- Rest 1:1 -
1/11/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
Run/Row/Bike
400m
800,
1200m
1600m
- Rest 1:1 -
1/9/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
12 Min AMRAP:
15 T2B
10 Push Press (95/65)
5 Burpee over Bar
1/8/21
Shoulder Health: Turkish Getups
Strength: 4x10/leg DB OHWL Steps
5 RFT:
15/12 Cal AB
9 PC (135/95)
18 WB (20/14)
- OR -
6 RFT:
1:00 Active Shoulder Hang
25 KB Swings (53/35)
1:00 Plank Hold
1/7/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Press
5 RFT:
15/12 Cal AB
9 PC (135/95)
18 WB (20/14)
- OR -
6 RFT:
1:00 Active Shoulder Hang
25 KB Swings (53/35)
1:00 Plank Hold
1/6/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back Squat
"When Annie Met Angie"
For Time:
100 Pullups
100 DU
100 Pushups
100 DU
100 Situps
100 DU
100 Squats
- OR -
Row WOD
1/5/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Bench Press
On a 25:00 Clock, 5 Rounds of:
(on/off)
:50/10
:40/:20
:30/:30
:20/:40
:10/:50
1/4/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5RM Deadlift
For Time:
21 Thrusters (95/65)
21 Box Jumps (24/20)
15 Thrusters (115/75)
15 BJ
9 Thrusters (135/85)
9 BJ
1/2/21
Shoulder Health: 1-arm DB Press + C2B Pullups
9 RFT:
18 Alt DB Snatch (50/35)
20 Alt. DB Step-ups (24/20)
1/1/21
Shoulder Health: Supinated Row + OH Carry
Deck of Doom
7/31/21
Shoulder Health: Supinated Row + OH Carry
BULGER
10 RFT:
150m Run
7 C2B Pullups
7 FS (135/95)
7 HSPU
7/30/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x15 Back Squat @55%+
4 RFT:
100m Lunge
300m Run
7/29/21
Shoulder Health: 1-arm DB Press + C2B Pullups
ADAMBROWN
2 RFT:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
7/28/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power Snatch/Snatch
8-12 Rounds:
200m Run/250m Row/.25 Mi. Assault Bike
- Rest 1:30 -
- Continue until form or pace deteriorates
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"
6/30/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x15 Bench Press @55%
4 4-Min Rounds for Max DL:
0-3:00:
400m Run
Max Reps DL (225/155)
Rest 1:00 -
6/29/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 Back Squat @55%
5x5 Push Press
6x3 Power Snatch or Snatch
6/28/21
Shoulder Health: 1-arm DB High Pull + Dip
Week 4 Comp. WOD (Open 19.2)
6/26/21
Shoulder Health: 1-arm DB High Pull + Dip
MR. JOSHUA
5 RFT:
400m Run
30 GHD Situps
15 DL (225/155)
6/25/21
Shoulder Health: Shoulder Stamina
Strength: Make-up Strength
"Over-the-box Kelly"
5RFT:
400m Run
30 BJO (24/20)
30 WB (20/14)
6/24/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Clean
5 RFT:
30 DB Snatch (50/35)
50 DU
6/23/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x15 DB Bench Press
Row/Bike/Ski
On a 25-min. Clock, 5 Rounds:
50 on/10 off
40 on/20 off
30 on/30 off
20 on/40 off
10 on/50 off
6/22/21
Shoulder Health: Tom House Shoulder
Strength: 1RM Front Squat
1RM DL
1RM Strict Press
6/21/21
Shoulder Health: Sup. Row + OH Carry
Strength: X
Week 3 Comp WOD (Open 18.5)
7 Min AMRAP:
3 Thrusters (100/65)
3 C2B Pullups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
(Cont. ascending by 3 reps per round)
6/19/21
SHAWN
Run 5 Miles, stopping every 5 min. to perform 50 squats and 50 pushups
6/18/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10 Front Squat @75% of 1 RM
6 RFT:
200m Run
21 KB Swings (53/35)
15 GHD or 20 AbMat Situps
- OR -
3-4 Rounds Run/Row/A.B.:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
6/17/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Strict Press
6 RFT:
200m Run
21 KB Swings (53/35)
15 GHD or 20 AbMat Situps
6/16/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x12 OHWL Steps
75 Cal Row For Time
Then,
20 Min E2MOM:
5 Squat Cleans or Power Cleans + Front Squat
6/15/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x12 DB Bench Press
3-Person Team AMRAP 15 Min:
15/12 Cal A.B.
7 DL (225/155)(135/95)
Active Shoulder Hang
(Controlled by Bike)
6/14/21
Shoulder Health: Supinated Row + OH Carry
Strength: x
Week 2 Comp Wod (Open 20.1)
10 RFT:
8 G2) (95/65)(65/45)
10 Bar-facing Burpees
6/12/21
Shoulder Health: x
Strength: x
20 Min AMRAP:
25 Cal Row
25 GHD Hip Extensions
25 GHD Situps
6/11/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x10/leg OHWL Steps
400m Run/1 Mile A.B.
800m Run/2 Mile A.B.
1200m Run/3 Mile A.B.
1600m Run/ 4 Mile A.B.
6/10/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
10 RFT (Partner):
500m Row
7 Thrusters (135/95)(95/65)
6/9/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10 DB Bench Press
21 Min EMOM:
Min 1: Max Cal AB
Min 2: 12 T2B
Min 3: Max Reps OH DB Lunges (switch arms as needed)
6/8/21
Shoulder Health: Shoulder Stamina/Tom House
Strength: 4x10 Front Squat @70%
5x5 Strict Press @75% of 1 RM
6x3 Power Snatch
6/7/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: X
13 Min AMRAP:
55 DL (225/155)(135/95)
55 Wall Ball (20/14)(14/10)
55 Cal Row
55 HSPU (HRPU)
6/5/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: X
21-18-15-12-9-6-3:
DU
Cal. Assault Bike
6/4/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x8 DB Bench Press
From Time:
10 Thrusters (75/55)(45/35)
10 Pullups
400m Run
20 Thrusters
20 Pullups
400m Run
30 Thrusters
30 Pullups
400m Run
6/3/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x8 OHWL/6x3 Power Snatch
For Time:
30 DL (185/125)(135/95)
30 Bar-facing Burpees
400m Run
20 DL
20 B-f Burpees
300m Run
10 DL
10 B-f Burpees
400m Run
6/2/21
Shoulder Health: Shoulder Stamina
Strength: 4x10 Front Squat @65%
4-8 Rounds:
400m Run/500m Row/.5 A.B.
- Rest 1:1 -
- Continue until form or pace deteriorates
6/1/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Strict Press @75%
3-Person Team AMRAP:
P1 - 250m Row
2 - Max Reps BJO (24/20)
3 - Static Farmer's Carry Hold
5/31/21
Happy Memorial Day!
MURPH
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
- Wear a weight vest (20/14) -
5/29/21
Shoulder Health: Make-up
Strength: Make-up
SMALL
3 RFT:
1000m Ruow
50 Burpees
50 Box Jumps (24/20)
800m Run
5/28/21
Shoulder Health: Supinated Row + OH Carry
Strength: 4x12 DB Bench Press
13 Min AMRAP:
12 T2B
8 G2O (95/65)
5/27/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Deadlift
5x5 Strict Press
5x12 Barbell Row (overhand grip)
6x3 Power Clean
5/26/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x12 OHWL Steps
8-12 Rounds: 200m Run/250m Row/.25 mile A.B.
- Rest 1:30 -
5/25/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 Power Snatch/Snatch
20 Min EMOM:
11 DL (225/155)(135/95)
11 Wall Ball (20/14)(14/10)
11 Cal Row
11 HSPU (HRPU)
5/24/21
Shoulder Health: Shoulder Stamina/Tom House
Strength: 4x20 Front Squats @60%
50-40-30-20-10:
Alt. DB Snatch (50/35)(35/20)
DU (2x singles)
5/22/21
Shoulder Health: 1-arm DB High Pull + Dip
MANION
7 RFT:
400m Run
29 Back Squats (135/95)
5/21/21
Shoulder Health: Shoulder Stamina/Tom House
Strength: 4x8/leg Split Squats
10 Min AMRAP (Ascending by 3):
3 HRPU
3 Thrusters (100/65)
3 BJO (24/20)
5/20/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Strict Press @75% of 1 RM
5 RFT:
3 Power Cleans (225/155)
60-yd Shuttle Sprints (5-10-15)
5/19/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x20 Front Squat @55%
6-8 Rounds:
800m Run/1000m Row/1 Mile A.B.
- Rest 3:00 each -
- Continue until form or pace deteriorates -
5/18/21
Shoulder Health: Supinated Row + OH Carry
Strength: 4x10/leg OHWL
12 Min AMRAP:
3 Snatch (135/105)
3 C&J
9 C2B
54 DU
5/17/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10 DB Bench
6x3 Deadlift
5x10 Barbell Row (overhand grip)
5/15/21
Shoulder Health: Shoulder Stamina
5 RFT:
15 Strict HSPU
15 Strict Ring Dips
1000m Row
5/14/21
Shoulder Health: DB High Pull + Dip
Strength: 6x3 Deadlift
"Cindy"
20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
5/13/21
Shoulder Health: Supinated Row + OH Carry
Strength: 4x8 DB Bench Press
5 3-Min Rounds:
200m Med Ball Run (20/14)
Max Reps Wall Ball
- Rest 1 Min b/w Rounds -
5/12/21
Shoulder Health: 8/arm Turkish Getups
Strength: 4x20 Front Squat @50%
5x5 Press @75%
6x3 Power Clean
5/11/21
Shoulder Health: Tom House Shoulder
40 Min:
60 on/15 off
60 on/30 off
60 on/45 off
60 on/60 off
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