Workout of the Day - January 2022 Archive

1/31/22

Shoulder Health: 1-arm DB High Pull + Dip

Partner WOD

5 RFT:

80 DU - both complete

80 DB Box step-ups - split as needed

80 Cal Row - split as needed

20 DB Bicep Curl - both complete

1/28/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x15 Back Squat @55%+

5x5 Strict Press @75%+

5x15 DB Row/arm

5x5 Weighted Dips

1/27/22

Shoulder Health: Supinated Row + OH Carry

"Cindy"

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

1/26/22

Shoulder Health: Shoulder Stamina

Rowing Half COLLIN

3 RFT:

500m Row

12 Push Press (115/75)

12 Box Jump (24/20)

12 SDLHP (95/65)

1/25/22

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Weighted Pullups

Assault Bike

On a 25-Min Clock, 5 Rounds of:

:50 on/:10 off

:40 on/:20 off

:30 on/:30 off

:20 on/:40 off

:10 on/:50 off

1/24/22

Shoulder Health: DB Windmill + Farmer's Carry


Strength: Bench Press (5RM of 5x5 @75% of 1RM)


5 RFT:
    

20 Wall Ball (20/14)
    

10 Deadlift (225/155)

1/21/22

Shoulder Health: Shoulder Stamina

Strength: Bench Press (5RM or 5x5 @75% of 1RM)

27-21-15:

Back Squat (165/110)

HSPU

1/20/22

Shoulder Health: Supinated Row + OH Carry

Strength: Press (5RM or 5x5 @75% of 1RM)

3 RFT:

100 DU

50 DB Snatch (50/35)

25 Pullups

1/19/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 DL

Open 11.3

5 Min AMRAP:

Squat Clean (165/110)

Jerk

1/18/22

Shoulder Health: DB Windmill + Farmer's Carry

Partner WOD:

40 Min Max Cal Row

- Switch as needed-

1/17/22

Shoulder Health: Shoulder Stamina

Strength: Back Squat (5RM or 5x5 @75% of 1RM)

3 Rounds, NFT:

15 DB Bench Press

15 DB Row/arm

15 DB Press

1:00 Active Shoulder Hang

1/14/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Press (5RM or 5x5@75%)

6x3 Deadlift

5x5 Weighted Pullups

1/13/22

Shoulder Health: Shoulder Stamina

EMOM x 5 Rounds:

Jumping Slam Ball

GHD or AbMat Situps

Cal Assault Bike

DB Clean (50/35)

Box Jumps (24/20)

- Rest 1 Min -

1/12/22

Shoulder Health: DB Windmill + Farmer's Carry

Open 20.2

20 Min AMRAP:

4 DB Thrusters (50/35)

6 T2B

24 DU

1/11/22

Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75% of 1RM)

6-10 Rounds:

400m Run or 500m Row

- Rest 1:1 -

Continue until form or pace deteriorates, or you complete 10 rounds

1/10/22

Shoulder Health: Supinated Row + OH Carry
Strength: Bench Press (5RM or 5x5 @75% of 1RM)

Open 13.1

17 Min. AMRAP:

40 Burpees

30 Snatch (75/35)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

AMRAP Snatch (210/120)

1/8/22

Shoulder Health: 1-arm DB Press + C2B Pullups

1/7/22

Shoulder Health:  DB Windmill + Farmer's Carry
Strength: 5x5 Weighted Dips/Weighted Pullups

8 Rounds:

200m Run/250m Row

- Rest 1:00 -

1/6/22

Shoulder Health: Supinated Row + OH Carry
Strength: 4/8leg Split Squats

4 RFT:

15/12 Cal AB

20 Alt. DB Snatch (50/25)

50 DU

1/5/22

Shoulder Health: 8/arm Turkish Getups

"Light Linda"

24-21-18-15-12-9-6-3:

DL (BW)

Bench (3/4 BW)

Squat Clean (1/2 BW)

1/4/22

Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 Back Squat @55% or 1 RM OHS

2000m Row

1/3/22

Shoulder Health: Shoulder Stamina
Strength: 5RM Press

LMG 2022

12 Min AMRAP (For Time)
30 KB Swings (53/35)

25 GHD Situps (AbMat)

20 Box Jumps (24/20) (step-ups)

15 Wall Ball (20/14)

10 HRPU

5 Burpees

1/1/22

10-9-8-7-6-5-4-3-2-1:

Power Clean (95/65)

Burpee over Bar

OHS (Front Squat)

T2B (Hanging Knee Raise)

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