Workout of the Day - January 2021 Archive
1/30/21
Shoulder Health: Shoulder Stamina
Strength: 5 RM Front Squat
"Lyla"
10-9-8-7-6-5-4-3-2-1:
Muscle-ups
BW C&J
1/29/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x10/leg Single-arm DB OHWL Steps
"Ellen"
- or -
5 RM Weighted Pullups
5x10/arm DB Row
1/28/21
Shoulder Health: Turkish Getups
Strength: 3 RM Deadlift
"Ellen"
3 RFT:
20 Burpees
21 Alt. DB Snatch (50/35)
12 DB Thrusters (50/35)
1/27/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press
CARSE
- OR -
6-8 Rounds:
400m Run or 500m Row
- Rest 1:1 -
1/26/21
Shoulder Health: Supinated Row + OH Carry
CARSE
21-18-15-12-9-6-3:
*Begin each round with 50m Bear Crawl*
Squat Clean (95/65)
DU
DL (185/135)
BJ (24/20)
1/25/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Back Squat
24 Min EMOM
Min 1: 15 GHD/20 AbMat Situps
Min 2: Plank Hold
Min 3: Max Reps KB Swings (53/35)
Min 4: L-Sit Active Hang
Min 5: 15/12 Cal Assault Bike
Min 6: Rest
1/23/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
KERRIE
10 RFT:
100m Sprint
5 Burpees
20 Situps
15 Pushups
100m Sprint
- Rest 2 Min -
1/22/21
Shoulder Health: Turkish Getups
Strength: 5x5 Bench Press
Run/Row/Bike
3-4 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
- OR -
18 Min E3MOM (6 sets):
6 Power or Squat Cleans
- Increase weight each set -
1/21/21
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Deadlift
21-15-9:
Wall Ball (20/14)
Cal Row
1/20/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Press
10 Min AMRAP, ascending by 2:
2/arm DB Snatch (50/35)
2 Box Jump Overs
2 T2B
1/19/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x8/leg Single-arm DB OHWL Steps
"The Ghost" (w/ AB)
6RFT, 1 Min Each:
AB
Burpees
DU
- 1 Min Rest -
- OR -
5x5 Weighted Pullups
5x10/arm DB Row
1/18/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 RM Back Squat
"The Ghost" (w/ AB)
6RFT, 1 Min Each:
AB
Burpees
DU
- 1 Min Rest -
1/16/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat
"Barbara Ann"
5 RFT, Each For Time:
20 HSPU
30 DL (135/95)
40 AbMat Situps
50 DU
1/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 RM Press
15 Min E3MOM (% sets):
7 Power or Squat Cleans
- Build weight each set -
1/14/21
Shoulder Health: 1-arm DB High Pull
Strength: 3 RM DL
20 Min EMOM
Min 1: 15 GHD Situps
Min 2: Max Cal AB
Min 3: 10/arm DB Row
Min 4: Med Ball Clean (20/14)
1/13/21
Shoulder Health: Supinated Row + OH carry
Strength: 4x12/leg DB OHWL Steps
5 RFT:
87 DU
15 Burpees
33 KB Swings (53/35)
1/12/21
Shoulder Health: Turkish Getups
Strength: 5x5 Back Squat
5 RFT:
5 Power Snatch (95/65)
10 BJ (24/20)
5 Pulse Burpees
- OR -
Run/Row/Bike
400m
800,
1200m
1600m
- Rest 1:1 -
1/11/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
Run/Row/Bike
400m
800,
1200m
1600m
- Rest 1:1 -
1/9/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
12 Min AMRAP:
15 T2B
10 Push Press (95/65)
5 Burpee over Bar
1/8/21
Shoulder Health: Turkish Getups
Strength: 4x10/leg DB OHWL Steps
5 RFT:
15/12 Cal AB
9 PC (135/95)
18 WB (20/14)
- OR -
6 RFT:
1:00 Active Shoulder Hang
25 KB Swings (53/35)
1:00 Plank Hold
1/7/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Press
5 RFT:
15/12 Cal AB
9 PC (135/95)
18 WB (20/14)
- OR -
6 RFT:
1:00 Active Shoulder Hang
25 KB Swings (53/35)
1:00 Plank Hold
1/6/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back Squat
"When Annie Met Angie"
For Time:
100 Pullups
100 DU
100 Pushups
100 DU
100 Situps
100 DU
100 Squats
- OR -
Row WOD
1/5/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Bench Press
On a 25:00 Clock, 5 Rounds of:
(on/off)
:50/10
:40/:20
:30/:30
:20/:40
:10/:50
1/4/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5RM Deadlift
For Time:
21 Thrusters (95/65)
21 Box Jumps (24/20)
15 Thrusters (115/75)
15 BJ
9 Thrusters (135/85)
9 BJ
1/2/21
Shoulder Health: 1-arm DB Press + C2B Pullups
9 RFT:
18 Alt DB Snatch (50/35)
20 Alt. DB Step-ups (24/20)
1/1/21
Shoulder Health: Supinated Row + OH Carry
Deck of Doom