Workout of the Day - August 2021 Archive

8/31/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Press (5RM or 5x5 @75%)

6-8 Rounds:

400m Run/500m Row/2:00 A.B

- Rest 1:1 -

- Continue until form or pace deteriorates

 

8/30/21

Shoulder Health: 1-arm DB High Pull + Dip

20 Min AMRAP:

12 DB Bench Press (50/35)

12 DB Clean Thrusters (50/35)

50 Heavy Rope DU

8/28/21

Shoulder Health: 8/arm Turkish Getups

WADE

For Time:

1200m Run

Then, 4 Rounds:

12 Strict Pullups

9 Strict Dips

6 Strict HSPU

Then, 1200m Run

- Wear a weighted vest (20/14) -

8/27/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Back Squat (Rep scheme of choice)

4 Rounds of Time:

200m Run

16 Alt. DB Snatch (50/35)

200m Run

5/leg Split Squat (50/35)

8/26/21

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Deadlift

Assault Bike

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

8/25/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5RM Press or 5x5 @75% of 1RM

10 RFT:

5 HRPU

10 Jumping Slam Ball

15 Box Jumps (24/20)

8/24/21

Shoulder Health: Shoulder Stamina

Strength: 4x12 DB OHWL Steps

20 Min EMOM

Min 1: 15 Burpees

Min 2: 15 GHD Situps

8/23/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 DB Bench Press

For Time:

1000m Row

30 C2B Pullups

10 OHS (95/65)

20 C2B Pullups

20 OHS

10 C2B Pullups

30 OHS

1000m Row

8/21/21

Shoulder Health: Shoulder Stamina

Trudy's 75th Birthday Extravaganza

7 RFT:

8 DL (225/155)

20 KB wings (53/35)

75 DU

Then, 1946m Row

8/20/21

Shoulder Health: Turkish Getups

15 Min AMRAP:

1 Back Squat (1.5 BW)

1 Press (.75 BW)

1 Box Jump (24/20)

2 of each

3 of each...

8/19/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 OHWL Steps

3-Person Team WOD:

9 RFT:

P1: 400m Run

P2: 10 DB Hang Power Cleane + 10 DB Pushups

P3: Max Reps T2B

8/18/21

Shoulder Health: Sup. Row + OH Carry/Tom House

Strength: 4x8 DB Bench Press

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

Thrusters (185/135)(135/95)

Wall Walks

8/17/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5RM Press or 5x5@75%

4 Rounds - Each For Time:

200m Run

25 KB Swings (53/35)

200m Run

15/arm DB Row (50/35)

- Rest 2 Min between Rounds - 

8/16/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Back Squat Rep scheme of choice

5 RFT:

5 DL (275/185)(225/155)

10 Burpees

8/14/21

Shoulder Health: Sup. Row + OH Carry

TOMMY V

For Time:

21 Thrusters (115/85)

12 Rope Climb

15 Thrusters

9 Rope Climb

9 Thrusters

6 Rope Climb

8/13/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Bench Press

For Time:

12-9-6: Bar MU

20-20-20 Alt. Pistols

Then, 75ft. HS Walk

8/12/21

Shoulder Health: 1-arm DB High Pull + Dip

3-4 Rounds:

800m Run/1000m Row/1 Mile A.B.

- Rest 3 Min b/w each - 

8/11/21

Shoulder Health: Turkish Getups

Strength: 4x8/leg OHWL

Partner WOD For Time:

100 Cal A.B.

100 T2B

(Partners switch as needed)

Then, 3 Min to complete Max Reps Thrusters

8/10/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 6x3 Deadlift

5x5 Press @75% of 5RM

6x3 Power clean or Clean

8/9/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Back Squat Rep scheme of choice

For Time:

500m Row

30 BW Bench Press

1000m Row

20 BW Bench Press

2000m Row

10 BW Bench Press

8/7/21

Shoulder Health: 1-arm DB Press + C2B Pullups

RAHOI

12 Min AMRAP:

12 BJ (24/20)

6 Thrusters (95/65)

6 Bar-facing Burpees

8/6/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x15 Back Squat @55%+

5x15 Bench Press @55%+

5x15/arm DB Row

6x3 Power Snatch or Snatch

8/5/21

Shoulder Health: DB Windmill + Farmer's Carry

16 Min EMOM

Min 1: 6/leg Split Squats

Min 2: 15 GHD Situps

Min 3: Max Reps Ring Rows

Min 4: Rest

- Rest 2 Min -

16 Min EMOM

Min 1: 6/leg SLDL

Min 2: 15 HRPU

Min 3: Max Reps KB Swings

Min 4: Rest

8/4/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Push Press @75%+

5 RFT:

15/12 Cal Row

10 DB HPC (50/35)

0 DB Box Step-overs (50/35)

8/3/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Squat of Choice

Run/Row/A.B.

3-4 Rounds of:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

8/2/21

Shoulder Health: Shoulder Stamina/Tom House

Partner WOD

3 RFT:

60 HSPU (DB Push Press - 35/20)

60 Wall Ball (20/14)(14/10)

180 DU (Singles)

- Partners can split work any way they want -