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