Workout of the Day - March 2020 Archive

3/31/20

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Back Squat

​

On a 20 Min Clock:

5 Rounds, 2:00 Each:

20 DB Box Step-ups (50/35)

Max Rep DB Push Press (50/35)

- Rest @ Min b/w Each)

​

3/30/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press

​

For Time:

500m Row/400m Run

50 GHD Situps (Russian Twists)

100m Row/800m Run

30 GHD Situps

200om Row/1600m Run

20 GHD Situps

​

3/28/20

"Barbara"

5 Rounds, Each For Time:

20 Pullups

30 Pushups

40 Situps

50 Squats

- Rest 3 Min B/w Rounds -

​

3/27/20

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Power Clean

​

For Time:

50 KB Swings (53/35)

50 Cal Row/Assault Bike

50 MBC (20/14)

50 Sit-ups with Ball

50 Lunges with Ball

100m Sprint With Ball

​

3/26/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Bench Press

​

SQT:

10 G2O (95/65)

200-yd Shuttle Sprint (50 yds out/back twice)

​

3/25/20

Shoulder Health:DB Windmill + Farmer's Carry

Strength: 5x5 Press

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

​

3/24/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat

​

30-25-20-15-10-5:

Burpees

L-Pullups

​

3/23/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Deadlift

​

4 RFT:

50ft. Walking Lunge

30 Wall Ball (20/14)

30 Box Jump (24/20)

​

3/21/20

"Nancy"

5 RFT:

400m Run

15 OHS (95/65)

​

3/22/20

Shoulder Health: DB High Pull + Dip

Strength: 5x12 SLDL

​

3 Rounds, Not For Time:

800m Run

10 Strict Bar MU (30 Pullups)

​

3/19/20

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Power Clean

​

For Time:

50 Cal Assault Bike

40 Wall Ball (20/14)

30 Alt DB Snatch (50/35)

20 Devils Press (50/35)

30 Alt DB Snatch (50/35)

40 Wall Ball (20/14)

50 Cal Assault Bike

​

3/18/20

Shoulder Health: 5-8/arm Turkish Get-ups

Strength: 5x12 DB Bench Press

​

6-8 Rounds:

250m Row (Rest 1:30 or longer as needed)

- OR - 

20 Min AMRAP:

8 Bench Press @60%

8 Back Squat @60%

8 DL @60%

4 Strict Pullups

​

3/17/20

Shoulder Health: 1-arm DB Press + C2B Pullups

​

6-8 Rounds:

250m Row (Rest 1:30 or longer as needed)

- OR - 

20 Min AMRAP:

8 Bench Press @60%

8 Back Squat @60%

8 DL @60%

4 Strict Pullups

​

3/16/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x50 ft. OH or FR WL Steps

​

4 RFT:

30 DB Power Clean (50/35)(35/20)

20 Dips

100 DU

​

3/14/20

"Kelly"

5RFT:

400m Run

30 Box Jumps (24/20)

30 Wall Ball (20/14)

​

3/13/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x10 SLDL

​

4 RFT:

20 Alt DB Snatch (50/35)

5 Pulse Pushups

100m OH DB Carry (50/35)

​

3/12/20

Shoulder Health: Turkish Get-ups

Strength: 6x3 Hang Power/Squat Snatch
 

6-8 Rounds of 500m Row

- Rest 2:00 b/w efforts - 

- Stop when pace/form deteriorates - 

​

- OR - 

5x10 DB Bench Press

10 Front Squats @70%

6x3 Power Clean

​

​

3/11/20

Shoulder Health: Supinated Row + OH Carry

​

For Time:

100/75 Cal Assault Bike
*At 10 min:

400m Run

15 Ground to Overhead (135/95)

400m Run

*At 20 min:

800m Run

30 Bar MU (30 Pullups/30 Dips)

800m Run

​

3/10/20

Shoulder Health: DB Windmill + Farmer's Carry

​

​

6-8 Rounds of 500m Row

- Rest 2:00 b/w efforts - 

- Stop when pace/form deteriorates - 

​

- OR - 

5x10 DB Bench Press

10 Front Squats @70%

6x3 Power Clean

​

3/9/20

Shoulder Health: DB High Pull + Dip

Strength: 5x50ft OH or FR WL Steps

​

3 RFT:

15 T2B

25 KB Swings (53/35)

50 DU (100 singles)

*If completed under 12 min, continue 1 round before 16, another before 20, etc., as long as possible. 

​

3/7/20

In teams of 2:

​

100 Wall Ball

100 Cal Row

100 Burpee over Ball

100 Synchro Ball Situps (1 person must have ball)

100 Ball Lunges

100m Sprint with Ball (each)

​

3/6/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x8 DB Bench Press

​

5-3-3-2-1-1-1-1:

Deadilft

Clean

​

3/5/20

Shoulder Health: DB High Pull + Dips

​

5 RFT:

10 Push Press (95/65)

15/12 Cal Bike

10 SDLHP (95/65)

15 GHD (20 AbMat)

10 Front Squat (95/65)

​

3/4/20

Shoulder Health: Turkish Get-ups

Strength: 6x3 Hang Power/Squat Snatch

​

20 Min EMOM:

Min: 3 Rope Climbs

Min 2: 15 Burpees to Plate

Min 3: 50 Heavy Rope DU or :50 singles

Min 4: 10 Russian Twists (20/14) then AMRAP for remaining time with no weight

​

3/3/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x8 SLDL

​

3200m Row or 3 Mile Assault Bike Time Trial

- OR -  

12 Min AMRAP:

5 Thrusters (95/65)(65/45)

12 Alt DB Snatch (50/35)(35/20)

12 Box Jump Overs (24/20)(20/20)

​

3/2/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x50ft. OH or FRWL

​

12 Min AMRAP:

5 Thrusters (95/65)(65/45)

12 Alt DB Snatch (50/35)(35/20)

12 Box Jump Overs (24/20)(20/20)