Workout of the Day - May 2019 Archive
5/31/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 14 Min E2MOM - 5 DL at 75+% of 1RM
12 Min AMRAP:
20 Box Jumps (24/20)
15 AbMat Situps
20 Russian Twists (20/14)
5/30/19
Shoulder Health: DB High Pull + Dip
3 RFT:
15 Cleans (135/95)
15 Thrusters (135/95)
400m Run
5/29/19
Shoulder Health: Shoulder Stamina
Strength: 1 RM Push Press
5 RFT:
100 DU
200m Farmer's Carry (50/35)
20 Alt DB Snatch (50/35)
5/28/19
Shoulder Health: Supinated Row + OH Carry
Strength: 6 Sets of 3 Reps Power Snatch/Snatch
12 Min E2MOM:
6 DL @70+% of 1RM
- or -
MURPH
5/27/19
Happy Memorial Day!
MURPH
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
- Wearing a weighted vest (20/14) -
5/25/19
5 RFT:
10 T2B
100m OH Walk (95/65 BB)
20 KB Swings (53/35)
5/24/19
Shoulder Health: 1-arm DB Press + C2B Pullups
20 Min E2MOM:
3 DL @85% 0f 1RM
5/23/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6 sets of 3 Reps Push Press
3 RFT:
200m Run
15 Box Jumps (24/20)
200m Run
10 Power Cleans (135/95)
5/22/19
Shoulder Stamina
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up (4/26/18)
5/21/19
Shoulder Health: Supinated Row + OH Carry
Strength: Front Squat (6 sets of 3 Reps)
Deadlift
16 Minute E2MOM
4 @ 80% of 1RM
5/20/19
Shoulder Health: DB High Pull + Dips
Strength: Power Snatch/Snatch (6 sets of 3 reps)
12 Minute Partner AMRAP:
7 Wall Ball (20/14)
7 DB Push Press (50/35)
7 Burpees
- Partners Alternate moves -
5/18/19
Gymnastics Skill Work
5/17/19
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Push Press
3 RFT:
200m Run
100 DU
100m Farmer's Carry (50/35)
5/16/19
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Push Press
E2MOM for 14 Min:
5 DL at 75% of 1RM
5/15/19
Shoulder Health: Shoulder Stamina
Strength: 6 sets of 3 Power Snatch/Snatch
4 RFT:
12 Back Squat at 75%
20 GHD Situps
5/14/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 12 Min E2MOM 6 Deadlift at 70%
15 Min AMRAP:
7 DB Row Right Arm (50/35)
7 DB Row Left Arm
21 DB Bench Press
500m Row
5/13/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 12 Min E2MOM 6 Deadlift at 70%
15 Min EMOM:
15 Box Jump Overs (24/20)
20 Russian Twists (20/14)
20 KB Swings (53/35)
5/11/19
Falcon 5K
5/10/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6 sets of 3 Power Clean
5 RFT:
9 DL (135/95)
5 Squat Clean (135/95)
3 Thruster (135/95)
5/9/19
Shoulder Health: DB High Pull + Dips
Strength: 5 sets of 12 DB Bench Press
3 RFT:
400m Run
100 DU
50 AbMat Situps
5/8/19
Shoulder Health: Shoulder Stamina
Strength: 5 sets of 12/leg SLDL
Push Press
5 @ Bar
5 @ 50-55%
5 @ 60-65%
5 @ 70-75%
Then, 10 Min E2MOM:
5 @ 85%
5/7/19
BERT
For Time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
5/6/19
Shoulder Health: Supinated Row + OH Carry
Strength: 1 RM Back Squat
14 Min 3-Person AMRAP:
Partner 1 - 25om Row
Partner 2 - Plank Hold
Partner 3 - Alt DB Snatch (50/35)
5/4/19
WILMOT
6 RFT:
50 Squats
25 Ring Dips
Last time - 1/10/15
5/3/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 x 10/leg SLDL
"Double Helen"
3 RFT:
800m Run
42 KB Swings (53/35)
24 Pullups
5/2/19
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Clean
Front Squat
5 @ Bar
5 @ 50-55%
5 @ 60-65%
5 @ 70-75%
Then E2MOM for 10 Min:
5 @ 85%
5/1/19
Shoulder Health: Shoulder Stamina
Strength: DB Bench Press (5 set of 10 reps)
10 Min AMRAP:
- Ascending by 3 Reps -
3 Box Jumps
3 Toes to Bar