IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - 2021 Archive (2)
10/30/21
Shoulder Health: 8/arm Turkish Getups
"Diane"
21-15-9:
DL (225/155)
HSPU
10/29/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 Power Snatch or Snatch
"Diane"
21-15-9:
DL (225/155)
HSPU
- OR -
"Heavy Grace"
10/28/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 @75% or 5RM OHS or Front Squat
"Heavy Grace"
For Time:
30 Clean & Jerk (*Pick a heavier weight than last time)
- OR -
5 RFT:
3 Clean (225/155)
200m Sprint
20 Alt. DB Snatch (50/35)
- Rest 2 Min -
10/27/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 @75% or 5RM Bench Press
Row/Bike/Ski Erg
On a 25-min Clock:
50 on/10 off
40 on/20 off
30 on/30 off
20 on/40 off
10 on/50 off
10/26/21
Shoulder Health: Shoulder Stamina
Strength: 5x15 Back Squat
3 RFT:
15/12 Cal Row
12 Power Snatch (135/95)(95/65)
9 Burpees
10/25/21
Shoulder Health: Supinated Row + OH Carry
4 5-Min AMRAPs:
15 BJ (24/20)
20 Sumo DL (185/135)
10 HSPU
- Rest 2 Min b/w Rounds -
10/23/21
Shoulder Health: 8/arm Turkish Getups
COE
10 RFT:
10 Thrusters (95/65)
10 Ring Pushups
10/22/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 @75% or 5RM OHS or Front Squat
"Grace"
For Time:
30 C&J (135/95)
- OR -
"Lynne"
5 Rounds, Not for Time:
Max Reps BW Bench Press
Max Reps Pullups
10/21/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Snatch or Snatch
"Grace"
For Time:
30 C&J (135/95)
- OR -
"Lynne"
5 Rounds, Not for Time:
Max Reps BW Bench Press
Max Reps Pullups
10/20/21
Shoulder Health: Supinated Row + Farmer's Carry
For Time:
800m Run
40 WB (20/14)
400m Weighted Run
20 WB
400m Weighted Run
20 WB
800m Run
40 WB
10/19/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 Back Squat
5x5 Weighted Dips
5x15/arm DB Row
10/18/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 DB Press or DB Push Press
"The Ghost"
6 Rounds, 1 Min each move for max reps each round:
Cal Row
Burpees
DU
- Rest 1 Min -
10/16/21
Shoulder Health: DB Windmill + Farmer's Carry
FOO
13 Bench Press (170/105)
Then, 20 Min AMRAP:
7 C2B Pullups
77 DU
2 Squat Clean Thrusters (same)
28 Situps
10/15/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x15 DB Press or DB Push Press
Wodapalooza Online Qualifier - WOD 5
10-9-8-7-6-5-4-3-2-1:
T2B
Devil Press (50/35)(35/20)
10/14/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Wodapalooza Online Qualifier - WOD 4
18 Min. Ascending AMRAP:
10 Cal Row
10 Wall Ball (20/14)
10 1-DB Box Step-overs (50/35)(35/20)
90 DU
*Increase reps by 10 each round, but not DU
10/13/21
Shoulder Health: Shoulder Stamina
Strength: Bench Press (5RM or 5x5 @75%+)
Wodapalooza Online Qualifier - WOD 3
12 Min. AMRAP:
21-15-9:
Deadlifts (165/115)
Pull-ups
Right into…
15-12-9:
Front Squats
Chest-to-Bar
Right into…
12-9-6:
Shoulder-to-Overhead
Bar Muscle-ups
10/12/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x15 Back Squat @55%+
Wodapalooza Online Qualifier WOD 2
7 Min. For Cumulative Load:
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
10/11/21
Shoulder Health: 1-arm DB High Pull + Dip
Wodapalooza Online Qualifier WOD 1
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24/20in)
8 Hang Power Snatches (115/80)(45/35)
8 Thrusters
If completed in 8, rest until 8:00, then 4 Rounds in 7 min.
If completed, rest until 15:00, then 4 Rounds in 6 min
If completed, rest until 21:00, then 4 Rounds in 5 min
10/9/21
Shoulder Health: 1-arm DB Press + C2B Pullups
ABBATE
For Time:
1 Mile Run
21 C&J (155/115)
800m Run
21 C&J (155/115)
1 Mile Run
10/8/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Press or DB Push Press
Front Squat or OHS (5RM or 5x5 @75%+)
6x3 Power Snatch or Snatch
10/7/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Weighted Pullups and/or Dips
For Time:
30 T2B
7 HPC (135/95 for all)
10 DL
20 T2B
7 HPC
15 DL
10 T2B
7 HPC
20 DL
10/6/21
Shoulder Health:1-arm DB High Pull + Dip
Strength: Bench Press (5RM or 5x5 @75%+)
5 RFT:
500/350m Row in as few pulls as possible
*After each round, do 2 DU for each pull
10/5/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x15 Back Squat
3 RFT:
25 DB S2O (50/35)(35/20)
50 DU
25 DB Step-ups (same)
50 DU
10/4/21
Shoulder Health: Shoulder Stamina
Strength: 5x15/arm DB Row
TBT 9000
For Time:
100m Run
9 Rounds:
8 Burpees
26 KB Swings (53/35)
21 Wall Ball (20/14)
Then, 1oom Run
10/2/21
NUTTS
For Time:
10 HSPU
15 DL (285/175)
25 Box Jumps (30/24)
50 Pullups
100 Wall Ball (20/14)
200 DU
400m Run with plate (45/25)
10/1/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 or 5RM OHS or Front Squat
"Rannie"
50-40-30-20-10:
DU
Situps
400m run after each round
9/29/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 or 5RM Bench Press
10 Min Ascending AMRAP (by 2 reps each round):
2 Clean and Jerk (115/75)
2 Bar-facing Burpees
9/28/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 Back Squat
21-15-9:
KB Swings (53/35)
HRPU
- Rest 2 Min -
21-15-9:
KB Swings
Pullups
9/27/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Press or Push Press
For Time:
24 DB Box Step-ups (50/35)(24"/20") *1DB for all
50 Alt. DB Snatch
24 DB Box Step-ups
20 Turkish Getups (Weight of choice)
9/25/21
Shoulder Health: 1-arm DB Press + C2B Pullups
"How Fast Can You Get There...?"
To 300 Reps:
1:00 Wall Ball (20/16)
:30 Rest
1:00 Burpees
:30 Rest
1:00 Push Press (95/65)
:30 Rest
1:00 GHD Situps
:30 Rest
1:00 OHWL Steps (45/25 plate)
:30 Rest
9/24/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Bench and DB Row
10 Min AMRAP:
12/8 Cal Assault Bike
8 Squat Clean Thrusters (115/75)(95/65)
12 Bar-facing Burpees
9/23/21
Shoulder Health: Shoulder Stamina
Strength: 4x8 Split Squat
12 RFT (3-Person Team WOD):
P1: 200m Run
P2: Handstand Hold (OH Barbell Hold)
P3: Max Rep Box Jump Overs (24/20)
9/22/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 1 RM Front Squat
15 Min AMRAP:
15 Wall Ball (20/14)
15 Power Clean (95/65)
30 DU
9/21/21
Shoulder Health: 8/arm Turkish Getups
Strength: 1 RM Bench Press
5000m Row
9/20/21
Shoulder Health: Supinated Row + OH Carry
CrossFit Total
1 Rep Max of Each:
Back Squat
Press
Deadlift
9/18/21
Shoulder Health: 8/arm Turkish Getups
SCHMALLS
800m Run
2 Rounds:
-50 Burpees
-40 Pullups
-30 Pistols
-20 KB Swings
-10 HSPU
Then, 800m Run
9/17/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12/leg DB OHWL Steps
5 RFT:
15/12 Cal. Row
30 Wall Ball (20/14)
9/16/21
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Deadlift
20 Min EMOM
Min 1: 15/12 Cal A.B.
Min 2: Max Rope Climbs
Min 3: Max GHD Situps
Min 4: Rest
9/15/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (Rep scheme of choice)
4 RFT:
400m Run
5 Squat Clean (155/115)
10 Burpee BJO (24/20)
9/14/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x12 DB Bench Press
14 Min AMRAP:
2 DB Push Press Right arm (50/35)
2 DB Push Press Left arm
2 DB Row Right arm
2 DB Left arm
2 Goblet Squats
- Ascend by 2 reps each round -
9/13/21
Shoulder Health: Shoulder Stamina
"Eva"
5 RFT:
800m Run
30 KB Swings (53/35)
30 Pullups
9/11/21
Shoulder Health: Tom House Shoulder
LUMBERJACK 20
For Time:
20 DL (275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 OHS (155/115)
400m Run
20 Pullups
400m Run
20 Burpees
400m Run
20 Box Jumps (24/20)
400m Run
20 DB Cleans (45/25)
400m Run
9/10/21
Shoulder Health: Sup. Row + OH Carry
Strength: Press 5x10 DB Bench Press
21-15-9:
Cal. A.B.
Snatch (115/75)(75/55)
9/9/21
Shoulder Health: Shoulder Stamina
Strength: Press 5x10/leg DB OHWL Steps
3 RFT:
500m Row
400m Run
30 GHD Situps
9/8/21
Shoulder Health: 8/arm Turkish Getups
Strength: Press Back Squat (Rep Scheme of Choice)
5 RFT:
7 Hang Clean (115/75)
8 Burpee over Bar
500m Row or 20 Cal A.B.
9/7/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Press (5RM or 5x5 @75%)
6x3 Deadlift
- OR -
Monday's
9/6/21
Shoulder Health: DB Windmill + Farmer's Carry
12 Min AMRAP:
200m Run
5 Pullups
10 Pushups
15 Squats
- 1 Min Rest -
9 Min AMRAP of same movements
- 1 Min Rest -
6 Min AMRAP of same movements
- 1 Min Rest -
3 Min of same movements
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 -
12/31/21
Shoulder Health: Sup. Row + OH Carry
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
750m Row
25 Thrusters
15 Pullups
500m Row
15 Thrusters
9 Pullups
12/30/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift
5 RFT:
50 DU
50ft. DB OHWL
12/29/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press ( or 5RM)
5x5 Bench Press (or 5RM)
5x15/arm DB Row
5x8/leg Split Squat
12/28/21
Shoulder Health: 8/arm Turkish Getups
"Extended Elizabeth"
21-18-15-12-9-6-3:
Power Clean (135/95)(95/65)
Ring Dips
12/27/21
Shoulder Health: DB Windmill + Farmer's Carry
For Time:
20 Back Squat (225/155)(135/95)
40 T2B
60/40 Cal Row
12/24/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Front Squat
3 RFT:
500m Row
21 Pushups
12 Strict Toes 2 Rings
12/23/21
Shoulder Health: Shoulder Stamina
For Time:
-
21 Thrusters (95/65 lb)
-
21 Pull-Ups
-
800 meter Run
-
30 Kettlebell Swings (2/1.5 pood)
-
30 Pull-Ups
-
50 Double-Unders
-
50 AbMat Sit-Ups
-
400 meter Run
-
30 Box Jumps (24/20 in)
-
30 Wall Ball Shots (20/16 lb)
12/22/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 1 RM Bench Press
5000m Row for Time
12/21/21
Shoulder Health: 1-arm DB High Pull + Dip
CrossFit Total
12/20/21
Shoulder Health: Supinated Row + OH Carry
"Fight Gone Bad"
12/18/21
Shoulder Health: 8/arm Turkish Getups
MAXTON
13 RFT:
8 Strict Pullups
26 Box Jumps (24/20)
21 Burpees
12/17/21
Shoulder Health: Supinated Row + OH Carry
2500m Row For Time
12/16/21
Shoulder Health: 1-arm DB Press + C2B Pullups
"Linda"
10-9-8-7-6-5-4-3-2-1:
Deadlift (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)
12/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Press (5RM or 5x5 @75%+)
20 Min AMRAP:
20 Med. Ball Cleans (20/14)
60 DU
12/14/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Power Clean or Hang Clean
For Time:
200m Run
21 KB Swings (53/35)
21 HRPU
200m Run
15 KB Swings (53/35)
15 HRPU
200m Run
9 KB Swings (53/35)
9 HRPU
200m Run
12/13/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (5RM or 5x5 @75%+)
7 Min. AMRAP:
7 BJ (30/24)
7 C2B Pullups
12/11/21
Shoulder Health: 1-arm DB High Pull + Dip
GRIFF
For Time:
800m Run
400m Backward
800m Run
12/10/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Hang Power Clean or HC
20 Min AMRAP:
50 DU
100ft Walking Lunge
100ft Bear Crawl
12/9/21
Shoulder Health: Turkish Getups
Strength: Press (5RM or 5x5@75%+)
"Barbara"
5 Rounds:
20 Pullups
30 Pushups
40 Situps
40 Squats
- 3 Min Rest -
12/8/21
Shoulder Health: Shoulder Stamina
Strength: 5x10/leg Split Squat
Partner WOD
30 Min AMRAP:
Max Distance Assault Bike
- Switch every minute -
12/7/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75% of 1 RM)
12/6/21
Shoulder Health: Sup. Row + OH Carry
Strength: 5x10 DB Bench Press
15 Min AMRAP:
25 Cal Row
25 GHD Situps
15 Box Jumps (30/24)
12/4/21
Shoulder Health: 8/arm Turkish Getups
DANNY
20 Min AMRAP:
30 Box Jumps (24/20)
20 Push Press (95/65)
30 Pullups
12/3/21
Shoulder Health: 1-arm DB Press + C2B Pullups
JERRY
For Time:
1 Mile Run
2000m Row
1 Miles Run
12/2/21
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 DB Bench Press
"Karen"
15o Wall Balls for Times
12/1/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x8/leg Split Squat
15-12-9-6-3:
Power Clean (135/95)115/75)
Bar-facing Burpees
11/30/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Back Squat (5RM or 5x5 @75%)
8-12 Rounds:
200m Run/250m Row/1:00 A.B.
- Rest 1:30 -
11/29/21
Shoulder Health: Shoulder Stamina
Strength: Press (5RM or 5x5 @75%)
15 Min AMRAP:
25 T2B
50 Cal Row
75 Pushups
50 Box Jumps
25 Pullups
11/27/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 HPC or Clean
12 Min AMRAP:
5 Front Squat (185/125)
10 C2B Pullups
20 DU
11/26/21
Shoulder Health: DB Windmill + Farmer's Carry
Deck of Doom
11/24/21
Shoulder Health: Supinated Row + OH Carry
Strength: Back Squat (5RM or 5x5 @75%)
"Isabel"
30 Snatch for Time (135/95)
11/23/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Press (5RM or 5x5 @75%)
For Time:
150 Squats
50 V-ups
120 Squats
40 V-ups
90 Squats
30 V-ups
11/22/21
Shoulder Health: 8/arm Turkish Getups
Strength: 4x12/leg Split Squats
For Time:
1000m Row
25 Box Jumps (30/24)
1000m Row
50 BJ (24/20)
1000m Row
75 BW (20/16)
11/20/21
Shoulder Health: Supinated Row + OH Carry
MAXTON
13 RFT:
8 Strict Pullups
26 Box Step-ups (24/20)
21 Burpees
- wear a weight vest -
11/19/21
Shoulder Health: 8/arm Turkish Getups
3 RFT:
800m Run
50 DL (95/65)
11/18/21
Shoulder Health: Shoulder Stamina
Strength: Press (5RM or 5x5 @75%)
"Chelsea"
30 Min EMOM:
5 Pullups
10 Pushups
15 Squats
11/17/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10/leg Split Squats
16 E2MOM:
6 Hang Power Clean
- Increase weight every 2 sets -
11/16/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75%)
Run/Row/Assault Bike(x2)
400m
800m
1200m
1600m
- Rest 1:1 -
- OR -
4 RFT:
50ft. OHWL (135/95)
25 GHD Situps
11/15/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x10 DB Bench Press
4 RFT:
50ft. OHWL (135/95)
25 GHD Situps
11/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
NATE
20 Min AMRAP:
2 MU
4 HSPU
8 KB Swings (70/53)
11/12/21
Shoulder Health: 8/arm Turkish Getups
Strength: Press (5x5@75% or 5RM)
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
- OR -
4-6 Rounds:
800m Run/Row or 1 Mile A.B.
- Rest 3:00 b/w each -
11/11/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x8 DB Bench Press
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
- OR -
4-6 Rounds:
800m Run/Row or 1 Mile A.B.
- Rest 3:00 b/w each -
11/10/21
Shoulder Health: Supinated Row + OH Carry
Strength: Back Squat 5x5@75%
10 Min Ascending AMRAP:
3 Burpee Box Jump-overs (24/20)
3 Deadlift (225/155)
6 BBJO
6 DL
...ascend by 3 reps each round
11/9/21
Shoulder Health: Shoulder Stamina
25 Min EMOM:
Min 1: 2 Rope Climbs
Min 2: 15 GHD Situps
Min 3: Max Cal A.B.
Min 4: Plank
Min 5: 15 KB Swings
11/8/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 Split Squats
8 Min AMRAP:
Max Reps Press (95/65)
- After each break, perform 50 DU -
Rest 4 Min -
8 Min AMRAP:
Max Reps HPC (175/115)
- After each break, perform 12 slam balls -
11/6/21
Shoulder Health: Supinated Row + OH Carry
STEPHEN
30-25-20-15-10-5:
GHD Situps
Back Extensions
K2E
Stiff-legged DL (95/65)
11/5/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5RM or 5x5 @75%+ OHS or FS
3 5-Min Rounds:
200m Farmer's Carry (35/20)
Then, AMRAP:
10 Deficit DB Pushups
10 DB Squats
-Rest 2 Min b/w each round
11/4/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power Snatch/Snatch
"Elizabeth"
21-15-9:
Cleans (135/95)
Ring Dips
11/3/21
Shoulder Health: Shoulder Stamina
Strength: 5x15 DB Press/Push Press
4 RFT:
6 Wall Walks
25 KB Swings (53/35)
20 C2B Pullups
11/2/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Bench Press @75%+
16 Min E2MOM:
3 DL + 1 Clean + 3 FS (add weight every 2 sets)
11/1/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x15 Back Squat @55%+
15 Min AMRAP:
4 Devil's Press (50/35)(35/20)
6 DB Thruster
8 DB Snatch
60 DU (singles)
- 1 DB for each
- Switch arms as needed