Workout of the Day - April 2020 Archive
4/30/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Deadlift
5 Min AMRAP:
30 DU
20 Jumping Lunges
10 Pullups
- Rest 5 -
Repeat
- OR -
E2MOM for 20 Min:
10 Press @65%
4/29/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat @75%
5 Min AMRAP:
30 DU
20 Jumping Lunges
10 Pullups
- Rest 5 -
Repeat
- OR -
E2MOM for 20 Min:
10 Press @65%
4/28/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Clean
SYLB WOD 3
For Time:
50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)
50 Single-arm DB Thrusters (50/35)
- OR -
1 Mile Time Trial Run/Row
4/27/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
SYLB WOD 3
For Time:
50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)
50 Single-arm DB Thrusters (50/35)
- OR -
1 Mile Time Trial Run/Row
4/25/20
"Karen"
For Time:
150 Wall Ball
Then:
"Annie"
50-40-30-20-10:
DU
AbMat Situps
4/24/20
Shoulder Health: 1-arm DB Press + C2B Pullups
10 RFT:
200m Run
10 DB OHS (50/35)
4/23/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press
SYLB #2
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
- OR -
E2MOM for 20 Min:
10 Back Squats at 70%
4/22/20
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Power Clean
SYLB #2
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
- OR -
E2MOM for 20 Min:
10 Back Squats at 70%
4/21/20
Shoulder Health: 8 Turkish Get-ups each arm
Strength: 5x5 Bench Press
13.2
10 Min AMRAP:
5 S2O (115/75)75/55)
10 DL (same)
15 BJ (24/20)
- OR -
Run/Row:
3 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
4/20/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press
13.2
10 Min AMRAP:
5 S2O (115/75)75/55)
10 DL (same)
15 BJ (24/20)
- OR -
Run/Row:
3 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
4/18/20
Shoulder Health: 1-arm DB Press + C2B Pullups
"Grace"
For Time:
30 C&J (135/95)
- and/or -
"Isabel"
For Time:
30 Snatch (135/95)
4/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat (5x12 Goblet Squat)
21-18-15-12-9-6-3:
DU
GHD Sit-ups (AbMat)
DL (185/125) (SLDL - 35/20)
4/16/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 Power Clean
"Double Helen"
3 RFT:
800, Run
42 KB Swings (53/35)
24 Pullups
4/15/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Press (5x12 DB Press)
10 Min AMRAP:
10 Squats
9 Alt DB Snatch (right arm) (50/35)
10 Pushups
9 Alt DB Snatch (left arm) (50/35)
- OR -
5000m Run/Row or 10 Mile Bike
4/14/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press (5x12 DB BP)
10 Min AMRAP:
10 Squats
9 Alt DB Snatch (right arm) (50/35)
10 Pushups
9 Alt DB Snatch (left arm) (50/35)
- OR -
5000m Run/Row or 10 Mile Bike
4/13/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 DL
3 RFT:
250m Row/400m Run
21 DB Thrusters (35/20)
12 C2B Pullups (DB Row/BB Row)
4/11/20
Shoulder Health: -arm DB Press + C2B Pullups
"Diane"
21-15-9:
DL (225/155)
HSPU
4/10/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Press (5x10 DB Press)
16 Min EMOM
Min 1: Plank
Min 2: Side Plank
Min 3: Side Plank
Min 4: Rest
4/9/20
Shoulder Health: DB High Pull + Dip
Strength: 6x3 Power Clean
3 Rounds - Max Reps Each
1 Min DB FS
- Rest 1 Min -
1 Min Cal Row/AB
- Rest 1 Min -
1 Min Alt DB Snatch
-Rest 1 Min -
4/8/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press (5x10 DB BP)
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
4/7/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift (5x10 SLDL)
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
4/6/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat (5x10 Goblet Squat)
15-12-9-6-3:
DB Hang C&J (50/35)
Box Jump (24/20)
4/4/20
Shoulder Health: DB Windmill + Farmer's Carry
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
4/3/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 DL or 5x10 SLDL
Recovery WOD:
3 Rounds, Not For Time (light/med weight)
15 KB Swings
15 GHD Situps
15 Hip Extensions
15 Bench Press
15 Pullups
4/2/20
Shoulder Health: Turkish Getups
Strength: 5x5 Press
6-8 Rounds:
400m Run/500m Row/.5 Mile Bike
- Rest 1:1 -
4/1/20
Shoulder Health: Supinated Row + OH Carry
On a 15 Min Clock:
5 Rounds:
:20 DL, :10 Rest
:20 Pushups, :10 Rest
5 Rounds:
:20 Squat Clean, :10 Rest
:20 Pullups, :10 Rest
5 Rounds:
:20 Hang Power Snatch, :10 Rest
:20 Situps, :10 Rest