IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - Jan-Sept 2020 Archive
3/31/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Back Squat
On a 20 Min Clock:
5 Rounds, 2:00 Each:
20 DB Box Step-ups (50/35)
Max Rep DB Push Press (50/35)
- Rest @ Min b/w Each)
3/30/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
For Time:
500m Row/400m Run
50 GHD Situps (Russian Twists)
100m Row/800m Run
30 GHD Situps
200om Row/1600m Run
20 GHD Situps
3/28/20
"Barbara"
5 Rounds, Each For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats
- Rest 3 Min B/w Rounds -
3/27/20
Shoulder Health: 8/arm Turkish Getups
Strength: 6x3 Power Clean
For Time:
50 KB Swings (53/35)
50 Cal Row/Assault Bike
50 MBC (20/14)
50 Sit-ups with Ball
50 Lunges with Ball
100m Sprint With Ball
3/26/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press
SQT:
10 G2O (95/65)
200-yd Shuttle Sprint (50 yds out/back twice)
3/25/20
Shoulder Health:DB Windmill + Farmer's Carry
Strength: 5x5 Press
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
3/24/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat
30-25-20-15-10-5:
Burpees
L-Pullups
3/23/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
4 RFT:
50ft. Walking Lunge
30 Wall Ball (20/14)
30 Box Jump (24/20)
3/21/20
"Nancy"
5 RFT:
400m Run
15 OHS (95/65)
3/22/20
Shoulder Health: DB High Pull + Dip
Strength: 5x12 SLDL
3 Rounds, Not For Time:
800m Run
10 Strict Bar MU (30 Pullups)
3/19/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Clean
For Time:
50 Cal Assault Bike
40 Wall Ball (20/14)
30 Alt DB Snatch (50/35)
20 Devils Press (50/35)
30 Alt DB Snatch (50/35)
40 Wall Ball (20/14)
50 Cal Assault Bike
3/18/20
Shoulder Health: 5-8/arm Turkish Get-ups
Strength: 5x12 DB Bench Press
6-8 Rounds:
250m Row (Rest 1:30 or longer as needed)
- OR -
20 Min AMRAP:
8 Bench Press @60%
8 Back Squat @60%
8 DL @60%
4 Strict Pullups
3/17/20
Shoulder Health: 1-arm DB Press + C2B Pullups
6-8 Rounds:
250m Row (Rest 1:30 or longer as needed)
- OR -
20 Min AMRAP:
8 Bench Press @60%
8 Back Squat @60%
8 DL @60%
4 Strict Pullups
3/16/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x50 ft. OH or FR WL Steps
4 RFT:
30 DB Power Clean (50/35)(35/20)
20 Dips
100 DU
3/14/20
"Kelly"
5RFT:
400m Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)
3/13/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x10 SLDL
4 RFT:
20 Alt DB Snatch (50/35)
5 Pulse Pushups
100m OH DB Carry (50/35)
3/12/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power/Squat Snatch
6-8 Rounds of 500m Row
- Rest 2:00 b/w efforts -
- Stop when pace/form deteriorates -
- OR -
5x10 DB Bench Press
10 Front Squats @70%
6x3 Power Clean
3/11/20
Shoulder Health: Supinated Row + OH Carry
For Time:
100/75 Cal Assault Bike
*At 10 min:
400m Run
15 Ground to Overhead (135/95)
400m Run
*At 20 min:
800m Run
30 Bar MU (30 Pullups/30 Dips)
800m Run
3/10/20
Shoulder Health: DB Windmill + Farmer's Carry
6-8 Rounds of 500m Row
- Rest 2:00 b/w efforts -
- Stop when pace/form deteriorates -
- OR -
5x10 DB Bench Press
10 Front Squats @70%
6x3 Power Clean
3/9/20
Shoulder Health: DB High Pull + Dip
Strength: 5x50ft OH or FR WL Steps
3 RFT:
15 T2B
25 KB Swings (53/35)
50 DU (100 singles)
*If completed under 12 min, continue 1 round before 16, another before 20, etc., as long as possible.
3/7/20
In teams of 2:
100 Wall Ball
100 Cal Row
100 Burpee over Ball
100 Synchro Ball Situps (1 person must have ball)
100 Ball Lunges
100m Sprint with Ball (each)
3/6/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 DB Bench Press
5-3-3-2-1-1-1-1:
Deadilft
Clean
3/5/20
Shoulder Health: DB High Pull + Dips
5 RFT:
10 Push Press (95/65)
15/12 Cal Bike
10 SDLHP (95/65)
15 GHD (20 AbMat)
10 Front Squat (95/65)
3/4/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power/Squat Snatch
20 Min EMOM:
Min: 3 Rope Climbs
Min 2: 15 Burpees to Plate
Min 3: 50 Heavy Rope DU or :50 singles
Min 4: 10 Russian Twists (20/14) then AMRAP for remaining time with no weight
3/3/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x8 SLDL
3200m Row or 3 Mile Assault Bike Time Trial
- OR -
12 Min AMRAP:
5 Thrusters (95/65)(65/45)
12 Alt DB Snatch (50/35)(35/20)
12 Box Jump Overs (24/20)(20/20)
3/2/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x50ft. OH or FRWL
12 Min AMRAP:
5 Thrusters (95/65)(65/45)
12 Alt DB Snatch (50/35)(35/20)
12 Box Jump Overs (24/20)(20/20)
2/29/20
"Sneak Attack"
10 RFT:
10 Thrusters (95/65)
10 Bar over Burpees
10 Cal Assault Bike
2/28/20
Shoulder Health: DB High Pull + Dip
Strength: 6x3 Hang Power/Squat Snatch
"Seven Deadly Sins"
For Time:
10 C2B Pullups
20 T2B
30 DL (185/135)
100 DU
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
- OR -
Flex WODs
2/27/20
Shoulder Health: Supinated Row + OH Carry
Strength: 4x12 DB Bench Press
"Seven Deadly Sins"
For Time:
10 C2B Pullups
20 T2B
30 DL (185/135)
100 DU
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
2/26/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 20 Rep Front Squat @60% of 1RM
2500m Row For Time
- Rest as needed, then:
2 Mile Assualt Bike
2/25/20
Shoulder Health: 8/arm Turkish Get-ups
Strength: 4 x 50ft OH or FR Walking Lunges
21-15-9:
Hang Power Snatch (95/65)(65/45)
KB Swings (53/35)
GHD Hip Extensions
2/24/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 SLDL
20 Min EMOM (Alternate Moves):
8 DB Thrusters (50/35)
12 Pushups
2/22/20
"Lynne"
5 Rounds, Not For Time:
Max Reps Bench Press (BW)
Max Reps Pullups
2/21/20
Shoulder Health: DB High Pull + Dips
Strength: 4x10 Single-leg DL
12 Min AMRAP:
10 Power Cleans (95/65)
50 DU
20 GHD (25 AbMat)
50 DU
2/20/20
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Hang Power Snatch
5 RFT:
5 Press (95/65)
10 Push Press (95/65)
15 Push Jerk (95/65)
2/19/20
Shoulder Health: Turkish Get-ups
Strength: 4x10 DB Bench Press
2-3 Rounds:
1600m Row
- Rest 1:1 -
- OR -
Every 2 For 20 Min:
10 DL @60% of 1RM
2/18/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 20 Front Squat @50% of 1RM
2-3 Rounds:
1600m Row
- Rest 1:1 -
- OR -
5 RFT:
30 KB Swings (53/35)
20 Pullups
10 Wall Ball (20/14)
2/17/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 20 Rep Front Squat @55%
2-3 Rounds:
1600m Row
- Rest 1:1 -
- OR -
5 RFT:
30 KB Swings (53/35)
20 Pullups
10 Wall Ball (20/14)
2/15/20
Strength: E2MOM for 12 Min: 6 FRWL
"Elizabeth"
21-15-9:
Power Clean (135/95)
Ring Dips
2/14/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 20 Front Squat @50% of 1RM
3 RFT:
15 Thrusters (95/65)
15 Burpees to Plate
2/13/20
Shoulder Health: DB High Pull + Dips
Strength: 6x3 Hang Power/Squat Snatch
8 Min AMRAP:
10 DL (225/155)135/95)
20 AbMat Situps
50 DU
2/12/20
Shoulder Health: Supinated Row + OH Carry
15 Back Squat @50% of 1 RM
21 Pullups
12 Back Squat +5/10#
15 Strict Pullups
9 Back Squat + 5/10#
9 L-Pullups
2/11/20
Shoulder Health: Turkish Get-ups
Strength: 4x8 SLDL
4 Rounds, Each For Time:
1 Mile Assault Bike
Rest 1:1
2/10/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 DB Bench
5 RFT:
12 Alt DB Snatch (50/35)(35/20)
12 DB FR Walking Lunges (50/35)(35/20)
12 Box Jump Overs (24/20)(step-ups)
2/8/20
"Mary"
20 Min AMRAP:
5 HSPU
10 Pistols
15 Pullups
2/7/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power/Squat Clean
10-9-8-7-6-5-4-3-2-1:
Push Press (95/65)(65/45)
T2B
DB Bench Press (50/35)(35/20)
- OR -
Flex WODs
2/6/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power/Squat Clean
10-9-8-7-6-5-4-3-2-1:
Push Press (95/65)(65/45)
T2B
DB Bench Press (50/35)(35/20)
2/5/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Front Squats/6x3 Deadlift
5 Mile Assault Bike Time Trial
2/4/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x12/leg Split Squats
24 Min EMOM:
Min 1 - :50 Heavy Jump Rope
Min 2 - 15 Box Jumps (24/20)
Min 3 - 10 Hang Power Snatch (75/55)
Min 4 - Rest
2/3/20
Shoulder Health: 5-8/arm Turkish Get-ups
Strength: 5x5 Strict Press @75%++
3 RFT:
200m Run
30 KB Swings (53/35)
200m Farmer's Carry (50/35)
10 3-position BB Bicep Curls
30 4-count Bicycle Kicks
2/1/20
"Nicole"
20 Min AMRAP:
400m Run
Max Reps Pullups
1/31/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power/Squat Clean
3 RFT:
20 SDLHP (115/75)
20 GHD Situps (25 AbMat)
20 OHS (115/75)
- OR -
Flex WODs
1/30/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Strict Press @75%++
3 RFT:
20 SDLHP (115/75)
20 GHD Situps (25 AbMat)
20 OHS (115/75)
1/29/20
Shoulder Health: Shoulder Stamina
Strength: 5x10 Split Squats
6-8 Rounds:
250m Row
*Rest at least 1:30
*Record fastest time
_OR -
Every 90 seconds for 10 Rounds
3 Hang/Squat Clean (155/105)(115/65)
7 Box Jumps (24/20)
*7 burpees if not completed in 90 seconds*
1/28/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Deadlift
6-8 Rounds:
250m Row
*Rest at least 1:30
*Record fastest time
1/27/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat @75%++
2 RFT:
1:00 Max Cal Assault Bike
30 Pushups
50 DU
30 DB Push Press (50/35)(35/20)
1:00 Max Cal Assault Bike
30 KB Swings (53/35)
50 DU
30 DBFRWL (50/35)(35/20)
1/25/20
"Linda"
10-9-8-7-6-5-4-3-2-1:
DL (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)
1/24/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
50-40-30-20-10:
DU
AbMat Situps
Alt DB Snatch (50/35)
-OR-
Flex WODs
1/23/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Front Squat @75%++
50-40-30-20-10:
DU
AbMat Situps
Alt DB Snatch (50/35)
1/22/20
Shoulder Health: Shoulder Stamina
5K Row For Time
-OR-
20 Min E2MOM:
10 Hang Power Clean
1/21/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press
5K Row For Time
-OR-
12 Min AMRAP:
-Ascending by 3 -
3 Wall Ball (20/14)
3 HRPU
3 Russian Twists (20/14)
1/20/20
Shoulder Health: DB High Pull +Dip
Strength: 5x8/Leg Split Squats
5K Row For Time
-OR-
12 Min AMRAP:
-Ascending by 3 -
3 Wall Ball (20/14)
3 HRPU
3 Russian Twists (20/14)
1/18/20
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
1/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Hang Power/Squat Clean
5 RFT:
15 Burpees to Plate
30 KB Swings (53/35)
- OR -
Flex WODs
1/16/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
5 RFT:
15 Burpees to Plate
30 KB Swings (53/35)
1/15/20
Shoulder Health: Shoulder Stamina
30 Min EMOM:
Min 1: 2 Rope Climbs
Min 2: :50 Max Heavy Jump Rope
Min 3: 5 Pulse Pushups
Min 4: 20 Walking Lunge Steps
Min 5: 15 BC Bicep Curls (45/35)
1/14/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12/leg Split Squats
14 Min Partner AMRAP (Alternating moves):
8/5 Cal Assault Bike
10 Box Jump Overs (24/20)
10 Push Press (50/35)
1/13/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Press @ 75%++
5 RFT:
200m Run
100m Farmer's Carry (50/35)
200m Run
20 DB Front Squats (50/35
1/11/20
Strength: EMOM for 10: 5 Push Press
"Angie"
For Time:
100 Pullups
100 Pushups
100 Squats
100 Situps
1/10/20
Shoulder Health: DB High Pull + Dips
20 Min AMRAP:
10 Strict K2E
20 Alt. Pistols
25-ft HS Walk
1/9/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
4x10/leg Split Squats
1/8/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Power Clean
4 RFT:
20 Alt DB Snatch (50/35)
50 DU
20 Russian Twists (20/14)
50 DU
-OR-
Flex WODs
1/7/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Front Squat @75%
4 RFT:
20 Alt DB Snatch (50/35)
50 DU
20 Russian Twists (20/14)
50 DU
1/6/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Push Press @75+%
15 Min Team AMRAP (3):
P1: 1:00 Assault Bike
P2: Max Rep KB Swings (53/35)
P3: Plank Hold
1/4/20
Strength: E2MOM for 12 - 5 Bench Press @70%
"Christine"
3 RFT:
500m Row
12 DL (BW)
21 Box Jumps (24/20)
1/3/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Technique Work
10 Min AMRAP:
10 FS (135/95)
10 C&J (135/95)
-OR-
Flex WODs
1/2/20
Shoulder Health: Db High Pull + Dip
Strength: 5x5 Press @75% of 1RM
6 RFT:
15 GHD Situps
30-ft. DB Walking Lunges (50/35)
1/1/20
"1-1-2020"
1 Rope Climb
1 MU
20 Burpees
20 Front Squat (95/65)
20 T2B
20 Kb Swings
20 Push Press (95/65)
20 BJO (24/20)
20 Pullups
20 Snatch (95/65)
20 Situps
20 DL (95/65)
20DU
20 Thrusters (95/65)
20 Hip Extensions
20 Wall Ball (20/14)
20 Cleans (95/65)
20 Walking Lunges
20 Alt DB Snatch (50/35)
20 OHS (95/65)
20 HSPU
20 Burpees
6/30/20
Shoulder Health:
1-arm DB Press + C2B Pullups
DB Windmill + Farmer's Carry
Strength:
5x5 Bench Press @75% of 1RM
5x5 Back Squat @75% of 1RM
- OR -
"Triple Three"
For Time:
3000m Row
300 DU
3 Mile Run
6/29/20
"Triple Three"
For Time:
3000m Row
300 DU
3 Mile Run
6/27/20
Shoulder Health: DB Windmill + Farmer's Carry
HSPU Ladder
- Rest 3 Min -
Dip Ladder
- Rest 3 Min -
Push-up Ladder
6/26/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Power Clean
2 Rounds:
2 Min DU
4 Min Tabata Alt. Pistols
2 Min KB Swings (53/35)
- OR -
6-8 400m Run/500m Row/.5mile AB
6/25/20
Shoulder Health: 8/arm Turkish Getups
Strength: 1 RM Front Squat
2 Rounds:
2 Min DU
4 Min Tabata Alt. Pistols
2 Min KB Swings (53/35)
- OR -
6-8 400m Run/500m Row/.5mile AB
6/24/20
Shoulder Health: Shoulder Stamina
Strength: 1 RM Press
3 RFT:
400m Run
24 Box Jump (24/20)
16 T2B
8 Power Clean (135/95)
- OR -
1 RM Deadlift
6/23/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 1 RM Back Squat
3 RFT:
400m Run
24 Box Jump (24/20)
16 T2B
8 Power Clean (135/95)
- OR -
1 RM Deadlift
6/22/20
Shoulder Health: Supinated Row + OH Carry
Strength: 1 RM Bench Press
12 Min. AMRAP:
20 GHD Situps
10 Left-arm OH Walking Lunge (50/35)
10 Right-arm OH Walking Lunge (50/35)
6/20/20
Shoulder Health: Shoulder Stamina
NICKMAN
10 RFT:
200m Farmer's Carry (50/35)
10 Weighted Pullups (35/20)
20 Alt DB Snatch (50/35)
6/19/20
Shoulder Health: DB High Pull + Dips
Strength: 5x12 SLDL
"Fight Gone Bad"
- OR -
1 Mile Time Trial
6/18/20
Shoulder Health: Supinated Row + OH Carry
"Fight Gone Bad"
3-5 Rounds:
(1 Min each move)
Wall Ball (20/14)
Push Press (75/55)
Box Jump (24/20)
SDLHP (75/55)
Cal Row
- Rest 1 Min -
6/17/20
Shoulder Health: Turkish Getups
Strength: 5x5 Press or Push Press (or 5RM)
50-40-30-20-10:
GHD Situps
KB Swings (53/35)
- OR -
3 Rounds:
800m Run
- Rest 2 Min -
6/16/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
50-40-30-20-10:
GHD Situps
KB Swings (53/35)
- OR -
E3MOM for 15 Min:
10 DL @75% of 1RM
6/15/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x12 DB Bench Press
E3MOM for 15 Min:
10 DL @75% of 1RM
6/13/20
Shoulder Health: -arm DB High Pull + Dips
1600m Time Trial
MORRISON
50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (53/35)
6/12/20
Shoulder Health: Turkish Getups
Strength: 5x5 Press or Push Press (or 5RM)
5 RFT:
400m Run
15 DB Snatch (left) (50/35)
15 DB Snatch (right) (50/35)
6/11/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10 SLDL
E3MOM for 15 Min:
10 Front Squat @80% of 1RM
- OR -
21-15-9:
Power Snatch (95/65)
Pushups
6/10/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Hang Power Clean
E3MOM for 15 Min:
10 Front Squat @80% of 1RM
6/9/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x10 DB Bench Press
15 Min AMRAP:
25ft HS Walk
75ft Walking Lunge
25 GHD/AbMat
- OR -
10 RFT:
1:00 Rower
200m Run
1:00 AB
- Rest 1 Min -
6/8/20
Shoulder Health: Shoulder Stamina
10 RFT:
1:00 Rower
200m Run
1:00 AB
- Rest 1 Min -
6/6/20
Shoulder Health: Shoulder Stamina
"Chelsea"
30 Min EMOM:
5 Pullups
10 Pushups
15 Squats
6/5/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Hang Power Clean
5 2-Min Rounds:
75 DU
Max Reps SDLHP (75/55)
- Rest 1 Min b/w Rounds -
6/4/20
Shoulder Health: DB Windmill + Farmer's Carry
Thruster Ladder
Ring Row Ladder
Push Press Ladder
- 1 rep 1st minute, 2 reps 2nd minute, etc. until you can't complete # in the minute.
- Rest as needed between ladders.
6/3/20
Shoulder Health: 8/arm Turkish Getups
Strength: 5x8 SLDL
TABATA (each move):
Cal Assault Bike
L-sit Hold (Hollow Rock Hold)
Handstand Hold
GHD Situps (AbMat)
Lunges
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
6/2/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x8 DB Bench Press
TABATA (each move):
Cal Assault Bike
L-sit Hold (Hollow Rock Hold)
Handstand Hold
GHD Situps (AbMat)
Lunges
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
6/1/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Front Squat @75% of 1 RM (or 5RM)
3 RFT:
10 HPS (95/65)
15 BJ (24/20)
250m Row
5/30/20
Shoulder Health: Turkish Get-ups
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
5/29/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 SLDL
2
20 Min AMRAP:
200m Run
1 Min Plank
5/28/20
Shoulder Health: DB High Pull + Dips
Strength: 4x12 DB Bench Press
3 RFT of 20 Min AMRAP:
20 DB Walking Lunges
20 DB Strict Press
200m Row
- Use DBs totaling to roughly 1/3 BW -
- OR -
1o RFT or 10 Min AMRAP:
10 Box Jumps (24/20)
10 Cleans (95/65)
5/27/20
Shoulder Health: Supinted Row + OH Carry
Strength: 5x5 Front Squat
3 RFT of 20 Min AMRAP:
20 DB Walking Lunges
20 DB Strict Press
200m Row
- Use DBs totaling to roughly 1/3 BW -
5/26/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press or Push Press
10 Min AMRAP or 10 RFT:
10 Box Jumps (24/20)
10 Cleans (95/65)
- OR -
5000 Run/Row or 10 Mile Bike
- OR -
MURPH
5/25/20
MEMORIAL DAY MURPH
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
- With vest (20/14) -
5/23/20
Shoulder Health: Shoulder Stamina
"Elizabeth"
21-15-9:
Clean (95/65)
Ring Dips
5/22/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 DB Bench Press
5 RFT:
200m Run
30 KB Swings (53/35)
5/21/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squats @ 75% of 1RM
3 RFT:
15 Box Jumps (24/20)
200m Farmer's Carry (50/35)
- OR -
2-3 Rounds:
60 on/15 off
60 on/30 off
60 on/45 off
60 on/60 off
5/20/20
Shoulder Health: Turkish Getups
Strength: 6x3 Hang Power Clean
3 RFT:
15 Box Jumps (24/20)
200m Farmer's Carry (50/35)
- OR -
2-3 Rounds:
60 on/15 off
60 on/30 off
60 on/45 off
60 on/60 off
5/19/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press or Push Press
10 Min AMRAP:
20 Lunges
40 DU
5/18/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x8 SLDL
5 RFT:
400m Run
50 Squats
15 Pushups
5/16/20
Shoulder Health: 1-arm DB High Pull + Dips
"Christine"
3 RFT:
500m Row
12 DL (BW)
21 Box Jumps (24/20)
5/15/20
Shoulder Health: Shoulder Stamina
Strength: 5RM Push Press
Baseline
For Time:
500m Row
40 Squats
30 Sit-ups
20 Pushups
10 Pullups
- OR -
12 Min AMRAP of same
5/14/20
Shoulder Health: DB Windmill +Farmer's Carry
Strength: 6x3 Hang Power Clean
12 Min AMRAP:
20 Wall Ball (20/14)
20 Alt Pistols
- OR -
4-6 Rounds:
800m Run/1000m Row/1 Mile Bike
- Rest 1:1 -
5/13/20
Shoulder Health: Supinated Row + OH Carry
Strength: 4x8 DB Bench Press
12 Min AMRAP:
20 Wall Ball (20/14)
20 Alt Pistols
- OR -
4-6 Rounds:
800m Run/1000m Row/1 Mile Bike
- Rest 1:1 -
5/12/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x8 SLDL (none with Tabata)
TABATA:
Burpee
Weighted Situps
KB Swings
Burpee
- OR -
E2MOM for 20 Min:
10 Front Squat @65% of 1RM
5/11/20
Shoulder Health: Turkish Get-ups
Strength: 4x8 SLDL
TABATA:
Burpee
Weighted Situps
KB Swings
Burpee
- OR -
E2MOM for 20 Min:
10 Front Squat @65% of 1RM
5/9/20
Shoulder Health: Shoulder Stamina
"Candy"
5 RFT:
20 Pullups
40 Pushups
60 Squats
- OR -
"Maggie"
5 RFT:
20 HSPU
40 Pullups
60 Alt Pistols
5/8/20
Shoulder Health: Supinated Row + OH Carry
Strength: Make-up Day
For Time:
DB 21 Thrusters (50/35)
400m Run
15 DB Thrusters
400m Run
9 DB Thrusters
- OR -
6-8 Rounds:
400m Run/500m Row/.5mile Bike
- Rest 1:1 -
5/7/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Bench Press @75%
For Time:
DB 21 Thrusters (50/35)
400m Run
15 DB Thrusters
400m Run
9 DB Thrusters
- OR -
6-8 Rounds:
400m Run/500m Row/.5mile Bike
- Rest 1:1 -
5/6/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Press
10 RFT:
30 DU
10 HPC (115/75)
10 Pullups
5/5/20
Shoulder Health: Turkish Getups
Strength: 5x5 Back Squat @75%+
15 Min AMRAP:
15 DB Row (left) (50/35)
15 DB Row (right) (50/35)
50ft HS Walk
- OR -
E2MOM for 20:
10 DL @65% of 1RM
5/4/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Clean
15 Min AMRAP:
15 DB Row (left) (50/35)
15 DB Row (right) (50/35)
50ft HS Walk
- OR -
E2MOM for 20:
10 DL @65% of 1RM
5/2/20
Shoulder Health: 1-arm DB High Pull + Dips
"Eva"
5 RFT:
800m Run
30 KB Swings (53/35)
30 Pullups
5/1/20
Shoulder Health: DB Windmill + Farmer's Carry
24-21-18-15-12-9-6-3:
Medicine Ball Cleans (20/14)
Push-ups
4/30/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Deadlift
5 Min AMRAP:
30 DU
20 Jumping Lunges
10 Pullups
- Rest 5 -
Repeat
- OR -
E2MOM for 20 Min:
10 Press @65%
4/29/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat @75%
5 Min AMRAP:
30 DU
20 Jumping Lunges
10 Pullups
- Rest 5 -
Repeat
- OR -
E2MOM for 20 Min:
10 Press @65%
4/28/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Clean
SYLB WOD 3
For Time:
50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)
50 Single-arm DB Thrusters (50/35)
- OR -
1 Mile Time Trial Run/Row
4/27/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
SYLB WOD 3
For Time:
50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)
50 Single-arm DB Thrusters (50/35)
- OR -
1 Mile Time Trial Run/Row
4/25/20
"Karen"
For Time:
150 Wall Ball
Then:
"Annie"
50-40-30-20-10:
DU
AbMat Situps
4/24/20
Shoulder Health: 1-arm DB Press + C2B Pullups
10 RFT:
200m Run
10 DB OHS (50/35)
4/23/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press
SYLB #2
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
- OR -
E2MOM for 20 Min:
10 Back Squats at 70%
4/22/20
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Power Clean
SYLB #2
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
- OR -
E2MOM for 20 Min:
10 Back Squats at 70%
4/21/20
Shoulder Health: 8 Turkish Get-ups each arm
Strength: 5x5 Bench Press
13.2
10 Min AMRAP:
5 S2O (115/75)75/55)
10 DL (same)
15 BJ (24/20)
- OR -
Run/Row:
3 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
4/20/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press
13.2
10 Min AMRAP:
5 S2O (115/75)75/55)
10 DL (same)
15 BJ (24/20)
- OR -
Run/Row:
3 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
4/18/20
Shoulder Health: 1-arm DB Press + C2B Pullups
"Grace"
For Time:
30 C&J (135/95)
- and/or -
"Isabel"
For Time:
30 Snatch (135/95)
4/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat (5x12 Goblet Squat)
21-18-15-12-9-6-3:
DU
GHD Sit-ups (AbMat)
DL (185/125) (SLDL - 35/20)
4/16/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 Power Clean
"Double Helen"
3 RFT:
800, Run
42 KB Swings (53/35)
24 Pullups
4/15/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Press (5x12 DB Press)
10 Min AMRAP:
10 Squats
9 Alt DB Snatch (right arm) (50/35)
10 Pushups
9 Alt DB Snatch (left arm) (50/35)
- OR -
5000m Run/Row or 10 Mile Bike
4/14/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press (5x12 DB BP)
10 Min AMRAP:
10 Squats
9 Alt DB Snatch (right arm) (50/35)
10 Pushups
9 Alt DB Snatch (left arm) (50/35)
- OR -
5000m Run/Row or 10 Mile Bike
4/13/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 DL
3 RFT:
250m Row/400m Run
21 DB Thrusters (35/20)
12 C2B Pullups (DB Row/BB Row)
4/11/20
Shoulder Health: -arm DB Press + C2B Pullups
"Diane"
21-15-9:
DL (225/155)
HSPU
4/10/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Press (5x10 DB Press)
16 Min EMOM
Min 1: Plank
Min 2: Side Plank
Min 3: Side Plank
Min 4: Rest
4/9/20
Shoulder Health: DB High Pull + Dip
Strength: 6x3 Power Clean
3 Rounds - Max Reps Each
1 Min DB FS
- Rest 1 Min -
1 Min Cal Row/AB
- Rest 1 Min -
1 Min Alt DB Snatch
-Rest 1 Min -
4/8/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press (5x10 DB BP)
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
4/7/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift (5x10 SLDL)
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
400m-800m-1200m-1600m Run/Row
- Rest 1:1 -
4/6/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat (5x10 Goblet Squat)
15-12-9-6-3:
DB Hang C&J (50/35)
Box Jump (24/20)
4/4/20
Shoulder Health: DB Windmill + Farmer's Carry
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
4/3/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 DL or 5x10 SLDL
Recovery WOD:
3 Rounds, Not For Time (light/med weight)
15 KB Swings
15 GHD Situps
15 Hip Extensions
15 Bench Press
15 Pullups
4/2/20
Shoulder Health: Turkish Getups
Strength: 5x5 Press
6-8 Rounds:
400m Run/500m Row/.5 Mile Bike
- Rest 1:1 -
4/1/20
Shoulder Health: Supinated Row + OH Carry
On a 15 Min Clock:
5 Rounds:
:20 DL, :10 Rest
:20 Pushups, :10 Rest
5 Rounds:
:20 Squat Clean, :10 Rest
:20 Pullups, :10 Rest
5 Rounds:
:20 Hang Power Snatch, :10 Rest
:20 Situps, :10 Rest
9/30/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Weighted Pullups or Dips (max reps last set)
Heavy 17.5
10 RFT:
9 Thrusters (125/85)
35 DU
- OR -
3 RFT:
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
9/29/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75% of 1 RM (max reps last set)
Heavy 17.5
10 RFT:
9 Thrusters (125/85)
35 DU
- OR -
3 RFT:
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
9/28/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press @75% of 1 RM (max reps last set)
On a 10 Minute Clock:
2:00 Situps
2:00 Squats
1:30 Situps
1:30 Squats
1:00 Situps
1:00 Squats
:30 Situps
:30 Squats
9/26/20
Shoulder Health: Sup. Row + OH Carry
Tabata Situps + Tabata Squats
"Elizabeth"
21-15-9:
Clean (135/95)
Ring Dips
9/25/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Turkey Throwdown Practice
9/24/20
Shoulder Health: Shoulder Stamina
Turkey Throwdown Practice
9/23/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 1RM Make-up + DB Press Rep Test @40%
RAHOI
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing Burpees
- OR -
Run/Row/Bike:
400m/500m/.5 Mile
800m/1000m/1 Mile
1200m/1600m/1.5 Mile
1600/2000m/2 Mile
0 Rest 1:1 -
9/22/20
Shoulder Health: Turkish Get-ups
Strength: 1RM Make-up + DB Press Rep Test @40%
1RMs
- OR -
RAHOI
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing Burpees
9/21/20
Shoulder Health: DB High Pull + Dips
1 RM Back Squat
1 RM Press
If time, 1000m Row Time Trial
- OR -
Run/Row/Bike:
400m/500m/.5 Mile
800m/1000m/1 Mile
1200m/1600m/1.5 Mile
1600/2000m/2 Mile
0 Rest 1:1 -
9/19/20
ZEMBEIC
5 RFT:
11 Back Squats (185/135)
7 Burpee Strict Pullups
400m Run
9/18/20
Shoulder Health: Shoulder Stamina
Strength: 5x12 DB Bench Press
"When Annie Met Elizabeth"
For Time:
21 Clean (135/95)
100 DU
35 AbMat Situps
15 Clean (135/95)
100 DU
35 AbMat Situps
9 Clean (135/95)
100 DU
35 AbMat Situps
- OR -
Assault Bike
20 Rounds:
:30 on/:30 off
9/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12 FR or OH Walking Lunge Steps
"When Annie Met Elizabeth"
For Time:
21 Clean (135/95)
100 DU
35 AbMat Situps
15 Clean (135/95)
100 DU
35 AbMat Situps
9 Clean (135/95)
100 DU
35 AbMat Situps
9/16/20
Shoulder Health: Turkish Getups
Strength: 10 Front Squat at 75% of 1 RM
"Double Pyramid Helen"
For Time:
1200m Run
63 KB Swings (53/35)
36 Pullups
800, Run
42 KB Swings (53/35)
24 Pullups
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
1 RM DL
1 RM Bench Press
9/15/20
Shoulder Health: DB High Pull + Dip
Strength: 10 Front Squat at 75% of 1 RM
"Double Pyramid Helen"
For Time:
1200m Run
63 KB Swings (53/35)
36 Pullups
800, Run
42 KB Swings (53/35)
24 Pullups
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
1 RM DL
1 RM Bench Press
9/14/20
Shoulder Health: 3-way Banded Shoulder Warmup
Strength: 5x12 SLDL
Teams of 3
14 Min AMRAP:
P1 = 250m Row
P2 = Static DB Farmer's Hold (50/35)
P3 = Max Rep Burpees
9/12/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press or Make-up Day
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
9/11/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power Snatch/Hang Snatch
Tabata HSPU
- Rest 1 Min -
Tabata Single-leg Squats (Pistols)
- Rest 1 Min -
Tabata Pushups
- Rest 1 Min -
Tabata Jumping Lunges
9/10/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x10 SLDL
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
2500m Row Time Trial
- OR -
5 RM Weighted Press
5 RM Weighted Dips
9/9/20
Shoulder Health: Shoulder Stamina
Strength: 10 Front Squat @70% of 1RM
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR -
2500m Row Time Trial
9/8/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x10 DB Bench Press
5 RFT:
6 Power Clean (135/95)
50 DU
25 Situps
- OR -
2500m Row Time Trial
9/7/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x10 FR or OH Walking Lunge Steps
5 RFT:
6 Power Clean (135/95)
50 DU
25 Situps
9/5/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press of Make-up Day
"Diane"
21-15-9:
DL (225/155)
HSPU
9/4/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Hang Power Snatch/Hang Snatch
3 RFT:
10 Front Squat @65% of 1 RM
20 Alt. DB Snatch (50/35)
- OR -
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
:60 on/2:30 off
9/3/20
Shoulder Health: Shoulder Stamina
Strength: 5x8 DB Bench Press
3 RFT:
10 Front Squat @65% of 1 RM
20 Alt. DB Snatch (50/35)
- OR -
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
:60 on/2:30 off
9/2/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 SLDL
E2MOM for 20 Min:
3 Power Clean @85% of 1RM
9/1/20
Shoulder Health: Turkish Getups
Strength: 5x8 FR or OH Walking Lunge Steps
GAZA (Modified)
5 RFT:
35 KB Swings (53/35)
30 Pushups
25 Pullups
20 Box Jumps (24/20)
400m Run
- OR -
"Barefoot Annie"
50-40-30-20-10:
DU
AbMat Situps
7/31/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Back or OHS @75%+ of 1RM
5x1/leg SLDL
5x12/arm DB Row
- OR -
3 Rounds:
200m Run
14 DB Push Press (50/35)
28 Ring Rows
7/30/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 HPC or HSC
5x1/leg SLDL
5x12/arm DB Row
7/29/20
Shoulder Health: Turkish Getups
Strength: 5x5 Strict Press @75%+ of 1RM
Patrter WOD - Switch as needed
30-20-10:
Cal Assault Bike
Snatch (155/105)(115/75)
7/28/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Bench Press @75%+ of 1RM
For Time:
20 Power Clean (135/95)
40 Alt. DB Snatch (50/35)
60 GHD Situps
80 WL Steps
100 DU
- OR -
4-8 Rounds:
400m Run
- Rest 1:1 -
7/27/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Back Squat @75%+ of 1RM
For Time:
20 Power Clean (135/95)
40 Alt. DB Snatch (50/35)
60 GHD Situps
80 WL Steps
100 DU
7/25/20
Shoulder Health: Shoulder Stamina
"Zeus"
3 RFT
30 Wall Ball (20/14)
30 SDLHP (75/55)
30 Box Jump (24/20)
30 Push Press (75/55)
30 Cal Row
30 Push-ups
10 BW Back Squat
7/24/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 HPC or HSC
5 RFT:
1/3 Mile Run
1:00 Plank
10 DB Bench Press (50/35)
15 GHD or 20 AbMat Situps
7/23/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Back Squat or OHS @75%+ of 1RM
"DG"
10 Min AMRAP:
8 T2B
8 DB Thrusters (35/25)
12 DB WL Steps (35/25)
- OR -
2-3 Rounds (Run/Row/AB):
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
7/22/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press @75%+ of 1RM
"DG"
10 Min AMRAP:
8 T2B
8 DB Thrusters (35/25)
12 DB WL Steps (35/25)
- OR -
2-3 Rounds (Run/Row/AB):
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
7/21/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Bench Press @75%+ of 1RM
DORK
6 RFT:
60 DU
30 KB Swings (53/35)
15 Burpees
- OR -
5x12/Leg Split Squats
6x3 Hang Power Snatch
7/20/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Back Squat @75%+ of 1RM
DORK
6 RFT:
60 DU
30 KB Swings (53/35)
15 Burpees
7/18/20
Shoulder Health: Shoulder Stamina
25 Min AMRAP:
25 SDLHP (65/45)
25 Pushups
25 Thrusters (65/45)
25 GHD Situps
/17/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Press @75% of 1RM
21-15-9:
BW Back Squat
T2B
- OR -
2000m Row Time Trial - all out effort
7/16/20
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Bench Press @75% of 1RM
21-15-9:
BW Back Squat
T2B
- OR -
2000m Row Time Trial - all out effort
7/15/20
Shoulder Health: DB High Pull + Dip / Sup. Row + OH Carry
Strength: 6x3 HPC or HSC
20 Min EMOM:
1 DL + 1 Clean + 1 S2O
7/14/20
PAUL PENA
7 rounds, each for time of:
100-meter sprint
19 KB Swings (72/53)
10 burpee box jumps (24/20)
- Rest 3 minutes -
7/13/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75% of 1RM
12 RFT (Partner WOD - Alt. Moves):
12 Alt. DB Snatch (50/35)(35/20)
12 Alt. FR Lunges (50/35)(35/20)
6 Thrusters (95/65)(65/45)
7/11/20
Matt 16
For time:
16 deadlift (275/185)
16 hang power clean (185/135)
16 push press (135/95)
Run 800 meters
16 deadlifts, (275/185)
16 hang power clean (185/135)
16 push press (135/95)
Run 800 meters
16 deadlifts, 275 lb.
16 hang power clean (185/135)
16 push press (135/95)
7/10/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back or OHS @75% of 1RM
3 RFT:
200m Farmer's Carry
200m Run
20 Alt DB Snatch (50/35)
- OR -
JERRY
For Time:
1 Mile Run
2000m Row
1 Mile Run
7/9/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press @75% of 1RM
3 RFT:
200m Farmer's Carry
200m Run
20 Alt DB Snatch (50/35)
7/8/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Strict Press @75% of 1RM
10-9-8-7-6-5-4-3-2-1:
BW power Clean
HSPU
7/7/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Back Squat @75% of 1RM
EMILY
-OR -
5 RFT:
20 GHD Situps
20 Cal Row
7/6/20
EMILY
10 RFT:
30 DU
15 Pullups
30 Squats
100m Sprint
- Rest 2 Min -
7/4/20
Shoulder Health: Shoulder Stamina
"4th of July 1776"
4 RFT:
400m Run
24 Toes to Bar
24 Box Jumps (24/20)
24 Goblet Squats (55/35)
24 HRPU
24 Cal Bike/Row (alt. each round
24 Squats
7/3/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Back Squat @75% of 1RM
10 Min AMRAP:
10 Burpees
20 Wall Ball (20/14)
7/2/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press @75% of 1RM
E2MOM for 20 Min:
10 DL @65% of 1RM
7/1/20
Shoulder Health: DB High Pull + Dips
5 RFT:
12 Hang Power Clean and Jerk (115/75)
9 Thruster
6 Power Snatch