Workout of the Day - July 2021 Archive

7/31/21

Shoulder Health: Supinated Row + OH Carry

BULGER

10 RFT:

150m Run

7 C2B Pullups

7 FS (135/95)

7 HSPU

7/30/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x15 Back Squat @55%+

4 RFT:

100m Lunge

300m Run

7/29/21

Shoulder Health: 1-arm DB Press + C2B Pullups

ADAMBROWN

2 RFT:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

7/28/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Power Snatch/Snatch

8-12 Rounds:

200m Run/250m Row/.25 Mi. Assault Bike

- Rest 1:30 - 

- Continue until form or pace deteriorates

7/27/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 5x5 Squat of Choice @75%

16 Min EMOM (8 sets):

Alt. Moves

10 Push Press@65%

10 Jumping Slam Balls

7/26/21

Shoulder Health: DB High Pull + Dip

Strength: 5x15 Bench Press @55%+

                  5x15 /arm DB Row

Last-chance Qualifier Event 1

42-30-18:

Cal Row

Alt. DB Hang Snatch (50/35)

7/24/21

Shoulder Health: 8/arm Turkish Getups

PAUL

5 RFT:

50 DU

35 K2E

20-yd OH Carry (185/1350

7/23/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Squat of Choice @75%

For Time:

45 KB Swings (53/35)

400m Run

35 KB Swings

800m Run

25 KB Swings

12oom Run

15 KB Swings

7/22/21

Shoulder Health: DB High Pull + Dip

PEYTON
20 Min AMRAP:

10 chest-to-bar pull-ups
10 DB Thrusters (50/35)

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then,

at the 20:00 mark, begin a 2-mile run.

7/21/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Push Press @75%

6-8 Rounds:

400m Run/500m Row/2:00 AB

- Rest 1:1 - 

7/20/21

Shoulder Health: DB Windmill + Farmer's Carry

"Double Christine w/Partner"

6 RFT (Alternate Movements):

500m Row

12 DL (BW)

21 ox Jumps (24/20)

7/19/21

Shoulder Health: 1-arm DB Press + C2B Pullups

                                Tom House Shoulder

Strength: 5x15 Back Squat at 55%+

                  5x15 Bench Press @55%+

                  3-5x15/arm DB Row

7/17/21

Shoulder Health: DB Windmill + Farmer's Carry

LIAM

For Time:

800m Run with 45/35# plate

100 T2B

50 Front Squat (155/115)

10 Rope Climbs

800m Run with 45/35# plate

7/16/21

Shoulder Health: Turkish Getups

Strength: 5x5 Push Press @75%

Plyo-Barbara

3-5 Rounds, Each For Time:

10 Plyo-Pushups

15 Jumping Pullups

20 Hollow Rocks

25 Jumping Squats

- Rest 2 Min -

7/15/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Squat of Choice @75%

Each For Time:

400m Run/500m Row/.5 Mile AB

800m Run/1000m Row/1 Mile AB

1200m Run/1500m Row/1.5 Mile AB

1600m Run/2000m Row/2 Mile AB

- Rest 1:1 -

7/14/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 6x3 Power Snatch/Snatch

3 RFT:

15 DB Bench Press

15 DB Shoulder Press

15/arm DB Row

1:00 Plank

7/13/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x15 Back Squat @55%+

 

12 Min Partner AMRAP:

250m Row

100m KB Farmer's Carry (53/35)

*Partners work simultaneously, and alternate movements. If one partner finishes ahead, they rest until both movements are completed, then switch.

7/12/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x15 Bench Press @55%+

 

25 Min. EMOM:

Min 1: 15 Jumping Slam Balls

Min 2: 15 GHD Situps

Min 3: :50 Active Shoulder Hang

Min 4: 15/12 Cal. Assault Bike

Min 5: Rest

7/10/21

Team WOD

7/9/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Squat of Choice @75%+

Final WOD

21-15-9:

Cal. Assault Bike

12-9-6:

Snatch (135/95)(95/65)

9-6-3:

Bar MU

7/8/21

Shoulder Health: 8/arm Turkish Getups

 

Make-up or Repeat Comp Weeks 3-4

Open WOD 18.5 or 19.2

7/7/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x15 Bench Press @55%+

 

Make-up or Repeat Comp Weeks 1-2

Open WOD 17.4 or 20.1

7/6/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Push Press @75%

5x15 Back Squat @55%

6x3 Power Snatch/Snatch

7/5/21

Shoulder Health: DB Windmill + Farmer's Carry

Week 5 Comp. WOD (Open 21.2)

For Time:

10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

7/3/21

Shoulder Health: Turkish Getups

Strength: 4x8 Thrusters

JT

21-15-9:

HSPU

Ring Dips

Pushups

7/2/21

Shoulder Health: Supinated Row + OH Carry

Strength: Squat of Choice 5x5 @75%

8 Rounds - All Out Effort:

200m Run or 250m Row

- Rest 1:30 - 

"Fight Gone Bad"

7/1/21

Shoulder Health: Tom House Shoulder

"Fight Gone Bad"