Workout of the Day - August 2022

8/31/22

Shoulder Health: 1-arm DB Press + C2B Pullups

"When Annie Met Kelly"

5 RFT:

100 DU

30 Box Jumps (24/20)

30 Wall Ball (20/14)

8/30/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 Thrusters

20 Min. Max Distance Row/Bike/Ski Erg

8/29/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x8 SLDL

3 RFT:

400m Run

15 SDLHP (115/85)

15 Burpees

 

8/26/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x12 SLDL 

4 RFT:

50-ft. DB FRWL (50/35)

20 Alt. DB Snatch (50/35)

8/25/22

Shoulder Health: Shoulder Stamina

5 RFT:

4oom Run

21 KB Swings (53/35)

21 Box Jumps (24/20)

 

 

8/24/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Strict Press

Partner WOD For Time:

75 GHD Situps

5 Mile A.B.

75 C2B Pullups

5 Mile A.B.

*Split work as needed, 1 athlete working at a time

 

8/23/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Weighted Dips

12 Min. Ascending (by 2) AMRAP:  

2 Thrusters (105/75)   

2 T2B

 

 

8/22/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Hang power Snatch

6 RFT:   

8 DB Bench Press   

10 DB Row/arm    

25 DU

 

8/18/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x10 SLDL

14 Min Partner AMRAP:

5 Hang power Snatch (95/65)

150m Row

8 Jumping Slam Ball

 

8/17/22

Shoulder Health: Shoulder Stamina

Strength: 5x5 Strict Press

21-15-9:

Power Clean (155/105)

HRPU

8/16/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 Thrusters

3-5 Rounds:

60 on/15 off

60 on/30 off

60 on/45 off

60 on/60 off

8/15/22

Shoulder Health: Sup. Row + OH Carry

For Time:

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

8/12/22

Shoulder Health: Sup. Row + OH Carry

24 Min EMOM

Min 1: 8 Thrusters (95/65)

Min 2: Rest

Min 3: 15/12 Cal A.B.

Min 4: Rest

Min 5: Max Reps T2B

Min 6: Rest

 

8/11/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x8 DB Bench Press

12 Min AMRAP:

20 GHD Situps

10 Left-arm DB Snatch (50/35)

10 Right-arm DB Snatch (50/35)

 

8/10/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg SLDL

21-18-15-12-9-6-3:

Box Jumps (30/24)

HRPU

8/9/22

Shoulder Health: Shoulder Stamina

Strength: 6x3 power Snatch

8-12 Rounds

200m Run/250m Row/500m A.B.

- Rest 1:1 - 

 

8/8/22

Shoulder Health: 1-arm DB High Pull + Dip

                               8/arm Turkish Getups

Strength: Strict Press (5x5 or 5RM)

1 RM Back Squat

 

8/5/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12/leg Split Squats

Recovery WOD

3 Rounds, Not For Time:
(15 Reps Each, light-med weight)

KB Swings

Pullups (Ring Rows)

GHD Situps (AbMat)

Hip Ext (Good Mornings)

Bench Press

 

8/4/22

Shoulder Health: DB Windmill + Farmer's Carry

"Barbara Ann"

5 Rounds, Each For Time:

20 HSPU

30 DL (135/95)

40 Situps

50 DU

- Rest 3 Min b/w Rounds - 

 

8/3/22

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Weighted Pullups

21-15-9:

Cal. Assault Bike

Snatch (105/75)

8/2/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Push Press

20 Min. EMOM

Min 1: 15 Back Squat @55%++

Min 2: 10 HRPU

Min 3: 5 T2B

Min 4: Rest

 

8/1/22

Shoulder Health: Shoulder Stamina

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

5 RFT:

200m Run

6 Power Cleans (135/95)