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