Workout of the Day - June 2021 Archive

6/30/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x15 Bench Press @55%

4 4-Min Rounds for Max DL:

0-3:00:

400m Run

Max Reps DL (225/155)

Rest 1:00 - 

6/29/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x15 Back Squat @55%

5x5 Push Press

6x3 Power Snatch or Snatch

6/28/21

Shoulder Health: 1-arm DB High Pull + Dip

Week 4 Comp. WOD (Open 19.2)

6/26/21

Shoulder Health: 1-arm DB High Pull + Dip

MR. JOSHUA

5 RFT:

400m Run

30 GHD Situps

15 DL (225/155)

6/25/21

Shoulder Health: Shoulder Stamina

Strength: Make-up Strength

"Over-the-box Kelly"

5RFT:

400m Run

30 BJO (24/20)

30 WB (20/14)

6/24/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Clean

5 RFT:

30 DB Snatch (50/35)

50 DU

6/23/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x15 DB Bench Press

Row/Bike/Ski

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

6/22/21

Shoulder Health: Tom House Shoulder

Strength: 1RM Front Squat

1RM DL

1RM Strict Press

6/21/21

Shoulder Health: Sup. Row + OH Carry

Strength: X

Week 3 Comp WOD (Open 18.5)

7 Min AMRAP:

3 Thrusters (100/65)

3 C2B Pullups

6 Thrusters

6 C2B Pullups

9 Thrusters

9 C2B Pullups

(Cont. ascending by 3 reps per round)

6/19/21

SHAWN

Run 5 Miles, stopping every 5 min. to perform 50 squats and 50 pushups

6/18/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 Front Squat @75% of 1 RM

6 RFT:

200m Run

21 KB Swings (53/35)

15 GHD or 20 AbMat Situps

- OR - 

3-4 Rounds Run/Row/A.B.:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

6/17/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Strict Press

6 RFT:

200m Run

21 KB Swings (53/35)

15 GHD or 20 AbMat Situps

6/16/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x12 OHWL Steps

75 Cal Row For Time

Then,

20 Min E2MOM:

5 Squat Cleans or Power Cleans + Front Squat

6/15/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12 DB Bench Press

3-Person Team AMRAP 15 Min:

15/12 Cal A.B.

7 DL (225/155)(135/95)

Active Shoulder Hang

(Controlled by Bike)

6/14/21

Shoulder Health: Supinated Row + OH Carry

Strength: x

Week 2 Comp Wod (Open 20.1)

10 RFT:

8 G2) (95/65)(65/45)

10 Bar-facing Burpees

6/12/21

Shoulder Health: x

Strength: x

20 Min AMRAP:

25 Cal Row

25 GHD Hip Extensions

25 GHD Situps

6/11/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x10/leg OHWL Steps

400m Run/1 Mile A.B.

800m Run/2 Mile A.B.

1200m Run/3 Mile A.B.

1600m Run/ 4 Mile A.B.

6/10/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Deadlift

10 RFT (Partner):

500m Row

7 Thrusters (135/95)(95/65)

6/9/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x10 DB Bench Press

21 Min EMOM:

Min 1: Max Cal AB

Min 2: 12 T2B

Min 3: Max Reps OH DB Lunges (switch arms as needed)

6/8/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 4x10 Front Squat @70%

5x5 Strict Press @75% of 1 RM

6x3 Power Snatch

6/7/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: X

13 Min AMRAP:

55 DL (225/155)(135/95)

55 Wall Ball (20/14)(14/10)

55 Cal Row

55 HSPU (HRPU)

6/5/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: X

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

DU

Cal. Assault Bike

6/4/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 DB Bench Press

 From Time:

10 Thrusters (75/55)(45/35)

10 Pullups

400m Run

20 Thrusters

20 Pullups

400m Run

30 Thrusters 

30 Pullups

400m Run

6/3/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x8 OHWL/6x3 Power Snatch

For Time:

30 DL (185/125)(135/95)

30 Bar-facing Burpees

400m Run

20 DL

20 B-f Burpees

300m Run

10 DL

10 B-f Burpees

400m Run

6/2/21

Shoulder Health: Shoulder Stamina

Strength: 4x10 Front Squat @65%

4-8 Rounds:

400m Run/500m Row/.5 A.B.

- Rest 1:1 - 

- Continue until form or pace deteriorates

6/1/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Strict Press @75%

3-Person Team AMRAP:

P1 - 250m Row

2 - Max Reps BJO (24/20)

3 - Static Farmer's Carry Hold