Workout of the Day - December 2018 Archive

12/31/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- 5RM Back Squat

50-40-30-20-10:
MBC (20/14)
Box Jumps (24/20)

12/29/18

3 RFT:
30 DB Snatch (50/35)
30 Toes to Bar

12/28/18

Shoulder Health- Supinated Row + Overhead Carry

2000m Row
50 Wall Ball (20/14)
1000m Row
35 Wall Ball (20/14)
500m Row
20 Wall Ball (20/14)

12/27/18

Shoulder Health- DB Windmill + Farmer's Carry

Achieve a 1 Rep Max DL, then 
21 Minute E3MOM
1 Deadlift@ new 1RM

12/26/18

Shoulder Stamina

1RM Bench Press (Priority to set up next 6 weeks strength cycle)
1RM Back Squat

any other 1-rep if time permits.

12/24/18

Shoulder Health- 1-arm DB High-pull + Dip

 

Christmas Eve Partner WOD:

100 Burpees
100 Pullups
100 KB Swings (53/35)
100 GHD Situps

- One partner works while other partner holds wall sit. Partners must go in order, but may switch as they want.

12/22/18

SEAN
10 RFT:
11 Chest to Bar Pull-ups
22 Front Squat (75/55)

12/21/18

Shoulder Health- Supinated Row + OHCarry

18-15-12-9-6-3:
Thrusters (75/55)
Power Snatches (75/55)
Toes to Bar

12/20/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Strength- Press (10 Reps @ 75% of 1RM)

For time:
800m Run
then, 10 rounds of 
10 HSPU
10 Single Leg Squats
Then, run 800m

12/19/18

Shoulder Stamina

Strength: Split Squats (5 sets of 12 reps/leg)
"Fight Gone Bad"

or

10 Minute EMOM:

1 Rep Front Squat

12/18/18

Shoulder Health: DB Windmill + Farmer's Carry

"Fight Gone Bad!"

3 Rounds:
Wall Ball (20/14) (Reps)
SDLHP (75/55) (Reps)
Box Jump (20) (Reps)
Push Press (75/55) (Reps)
Row (Calories)

12/17/18

Shoulder Health- 1-arm DB High Pull + Dips

"Linda"
10/9/8/7/6/5/4/3/2/1:
DL 1 1/2 BW
Bench BW
Clean 3/4 BW

12/16/18

Shoulder Health- 1-arm DB High Pull + Dips

"Linda"
10/9/8/7/6/5/4/3/2/1:
DL (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)

12/15/18

12 Days of Christmas

12/14/18

Shoulder Health- Chest to Bar Pull-ups + 1 arm DB Press

Strength- Deadlift (6 sets of 3 Reps)

5 Rounds, each for time:
800m Run/Row
Rest 3 minutes

12/13/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Power Clean/Clean (6 sets of 3 Reps)

15 Minute AMRAP:
20 Push-ups
50 Squats

12/12/18

Strength- Front Squat (10 Reps @ 70% of 1RM)

3 RFT:
30 Box Jumps (24/20)
20 Sit-ups (abmat/GHD)
10 Hang Cleans (135/95)

12/11/18

Shoulder Health- Supinated Row + OH Carry

Strength- Split Squats (5 sets of 10/Reps/leg)

15 Minute AMRAP:
5 Strict Muscle Ups
4 Squat Snatch (185/125)

12/10/18

Shoulder Health- 1-arm DB High-pull + Dip 

Strength- Press (10 @ 70% of 1RM)

Death By Burpees

12/8/18

5 2-Minute Rounds:
15 Cal Row
Max Strict weighted T2B
- Rest 2 Minutes -
(8/4 ball for T2B)

12/7/18

Shoulder Health- Supinated Row + OH Carry

Strength- Power Clean/Clean (6 sets of 3 reps)

12 Minute E2MOM:
5 Thrusters

12/6/18

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Split Squats (5 sets of 8/leg)

21-15-9:
KB Snatch (left) 53/35
KB Snatch (right) 53/35

12/5/18

Shoulder Stamina

5 RFT:
15 Hang Power Cleans (115/85)
30 Push-ups

12/4/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Press (10@65% of 1RM)

"When Karen Met Annie"
50-40-30-20-10:
Double Unders
Wall Balls (20/14)
Abmat Situps

12/3/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Strength- Front Squat (10@65% of 1RM)

15 Minute AMRAP
400 M Run
12 DL (225/155)
3 Rope Climbs

12/1/18

WADE
For Time, 20# vest:
Run 1200
then, 4 Rounds
12 Strict Pull-ups
9 strict dips
6 strict HSPU
then, run 1200m

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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