Workout of the Day - April 2021 Archive

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)