Workout of the Day - June 2020 Archive
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