Workout of the Day - August 2019 Archive

8/31/19

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

​

8/30/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 20 Rep Front Squat @ 60% of 1RM

​

3-Person Team 12 Min AMRAP:

P1 - 200m Run

P2 - Max Reps Pushups

P3 - OH Plate Hold (45/35)

- Controlled by runner

- Score is pushups

​

8/29/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x12 Split Squats

​

"Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift (1 1/2 BW)

Bench Press (BW)

Power Clean (3/4 BW)

​

_OR - 

Flex WODs

8/28/19

Shoulder Health: Shoulder Stamina

​

"Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift (1 1/2 BW)

Bench Press (BW)

Power Clean (3/4 BW)

​

8/27/19

Shoulder Health: DB High Pull + Dips

​

21-15-9:

Back Squat (BW)

Calories on Rower

​

8/26/19

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 DB Bench Press

​

For Time:

30 DB Push Press (50/35)

50 DU

20 DB PP

100 DU

10 DB PP

200 DU

8/24/19

HOLLYWOOD

For Time:

2K Run

22 Wall Ball (30/20)

22 Muscle Ups

22 Wall Ball

22 Power Clean (185/135)

22 Wall Ball

2 K Run

​

8/23/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Snatch/Snatch

​

"Helen"

5 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR-

Flex WODs

​

8/22/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 20 Rep Front Squat @55% of 1 RM

​

"Helen"

5 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR-

Flex WODs

​

8/21/19

Shoulder Health: Shoulder Stamina

Strength: 4x10 Split Squats

​

16 Min E2MOM:

DL/Clean/Shoulder to Overhead

​

RX: 115-135-155-185-225-255-275-315

Scaled: 75-95-115/135/155/175/195/205

​

8/20/19

Shoulder Health: Supinated Row + OH Carry

​

25 Min EMOM:

Min 1: 15 GHD Situps

Min 2: 60 Heavy Rope

Min 3: :50 Plank

Min 4: 12 HSPU

Min 5: 15/12 Cal Assault Bike

​

8/19/19

Shoulder Health: DB High Pull + Dips

Strength: 5x8 DB Bench Press

​

14 Min Team AMRAP:

P1 - 400m Row

P2 - Max Reps Wall Ball (20/14)

P3 - Farmer's Carry Static Hold (50/35)

​

8/17/19

ARTIE

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

5 Pullups

10 Thrusters (95/65)

​

8/16/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 20 Rep Front Squat @50% of 1RM

​

12 Min Partner AMRAP:

8 DL (225/155)(135/95)

8 Box Jump Overs (24/20)

16 Alt DB Snatch (50/35)(35/20)

- Partners alternate moves - 

​

- OR - 

Flex WODs

8/15/19

Shoulder Health: DB High Pull + Dips

Strength: 4x8 Split Squats

​

12 Min Partner AMRAP:

8 DL (225/155)(135/95)

8 Box Jump Overs (24/20)

16 Alt DB Snatch (50/35)(35/20)

- Partners alternate moves - 

​

- OR - 

Flex WODs

8/14/19

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Snatch/Snatch

​

21-15-9:

Power Snatch (95/65)

Toes to Bar

​

​

8/13/19

Shoulder Health: Supinated Row + OH Carry

​

JENNIFER

26 Min AMRAP:

10 Pullups

15 KB Swings (53/35)

20 Box Jumps (24/20)

​

8/12/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Bench Press

​

1 RM Front Squat

​

8/10/19

DEL

For Time:
25 Burpees
400m Run w/ med ball (20/14)
25 weighted pull-ups (20/10 DB)
400m Run w/ med ball (20/14)
25 HSPU
400m Run w/ med ball (20/14)
25 C2B Pullups
400m Run w/ med ball (20/14)
25 Burpees

​

8/9/19

Shoulder Health: DB High Pull + Dips

​

For Time:

200m Run

30 Alt DB Snatch (50/35)

400m Run

30 Alt DB Snatch (50/35)

800m Run

30 Alt DB Snatch (50/35)

400m Run

30 Alt DB Snatch (50/35)

200m Run

​

8/8/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 RM Back Squat E2MOM at 75+%

​

10 Min AMRAP (Partner):

Max Rep Burpees

- At the start of each minute, 1 partner does 5 thrusters (95/65). Partners alternate thrusters, each partner doing 5 sets tota. Partners can split burpees as desired, but only one athlete may work at a time.

​

8/7/19

Shoulder Health: Shoulder Stamina

​

"Christine"

3 RFT:

500m Row

12 Deadlift (BW)

21 Box Jumps (24/20)

​

- OR - 

Flex WODs

8/6/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press E2MOM @75+%

​

"Christine"

3 RFT:

500m Row

12 Deadlift (BW)

21 Box Jumps (24/20)

​

8/5/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 E2MOM @75+%

​

25 Min EMOM:

15/12 Cal Assault Bike

2 Rope Climbs

:50 Max Walking Lunge Steps

6 Back Extensions

:50 Active Shoulder Hang

​

8/3/19

BULL

​

2 RFT:

200 DU

50 OHS (135/95)

50 Pullups

1 Mile Run

​

8/2/19

Shoulder Health: DB Windmill + Farmer's Carry

​

3 RFT:

400m Run

15 Thrusters (135/95)

21 Inverted Burpees

​

8/1/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press E2MOM @75+%

​

"The Ghost"

- OR -

Flex WODs