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